Roll 2 min
30 meters each
-Jog
-High knees
-Butt Kicks
-Back pedal
-Karaoke
-Side shuffle
-Sprints 2x
Clean and Jerk
18 min AMRAP
Wall shots (10)
Singles (100)
KBS (12)
Chest supported rows (10)
Finish with sled push
Roll 2 min
30 meters each
-Jog
-High knees
-Butt Kicks
-Back pedal
-Karaoke
-Side shuffle
-Sprints 2x
Clean and Jerk
10 min AMRAP
Burpee (8)
Sprints
REST 2 min
10 min AMRAP
Run/row 300m
Single arm/leg plank (15/15)
Broad jumps (6)
Roll/stretch
Roll 2 min
Band leg flexion
Band clam
Band side lunge
Squat feet together
Hip ext rotation
Deadlift
15 min AMRAP
Goblet squats (15)
Ball slams (12)
Russian twist (15/15)
Swiss ball ham curl (12)
Bar knee raise (12)
REST
ROLL
Roll 2 min
Upper body
Run/row 300m
Push ups (10)
Band external rotations
PVS shoulder rotations
Bench
8 min AMRAP
Chin ups (8)
Burpee (8)
Bar dips (8)
REST 2 Min
8 min AMRAP
Single arm incline D-bell bench (8/8)
Ring row (8)
Suicide press ups (8/8)
Roll/stretch
Roll 2 min
Band leg flexion
Band clam
Band side lunge
Squat feet together
Hip ext rotation
Squat
15 min AMRAP
D-bell snatch (6/6)
KBS (12)
Plank hold
Box step ups (12/12)
Finish with squat holds
Roll/Stretch
