A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.
B) AMRAP In 10 Min Of:
200 m Run
15 Kettlebell Swings (53/35)
15 Push-ups
rest 5 min
AMRAP In 10 Min Of:
10 Double Kettlebell Squat Clean (35/25)
50ft Seal Walk
10 Box Jump w/step down (24″/20″)
C) 3 Sets
Barbell Windshield Wipers x14 (7 ea. side)
rest 90 sec
Z Press x8 @3131
rest 90 sec
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