A) Coaches Choice Warm-up
B) 8 Sets Of:
20 Sec Max Plate Ground To Overhead (45/25)
rest 10 Sec
20 Sec Max Sled Sprint (Loaded with a heavy”ish” weight)
rest 10 sec
20 Sec Max Ring Row
rest 10 sec
20 Sec Max V-up
rest 10 sec
Rest 8 minutes, then start part C
C) EMOM for 12 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Double KB Deadlift x10-12 (70/55)
Min 3 – Barbell Sit-up x10
