General Warm-up #1 Then…, Bench Press – 1RM (15 min cap) Then…, With a 12 min clock complete the following: 1 minute of 24/20” BJO 1 minute of 24/16kg AKBS 2 minutes of Mountain Climbers 2 minutes of Plank Hold 3 minutes of 20/14# Wall Balls 3 minutes of V-up Sit-ups *Score Total Reps * Plank Complete or DNC ←—Don’t be that person. Hold it!!! Then…, Sled Drag Only 60 ft for 10 min Extra Credit…, Back Extensions – 4 x 10 Banded Crunches – 4 x 20 Long Bar Big Ass Arms – 4 x 10 AHAP P & C Stretch – 4 x :45 E
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