10 Turkish Get Ups – 5/arm
+
3 Sets
10 Quadruped Thoracic Rotation/side
8 Alternating Pistol Squats. /BSS
:15 AB Sprint
Then…,
Front Squat
20X1; 2,2,2,2 @ 90% of last weeks tough double; rest 3mins between sets
Then..,
2min AMRAP @ 97%
30 KBS 53/35
30 Burpees
rest 5mins
2mins AMRAP @ 97%
15 DB PC 50/35
10 DB Shoulder to Overhead
Max Calories Row in time Remaining
rest 5mins
2mins AMRAP @ 97%
30 Wall Balls
Max Calories Assault Bike in Time Remaining
Finish with
Wall Sit DB Curls; 16-20 Alt X 3; 0:60-0:90 rest
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