WU
2’ x 6 :
Station 1+4 – 300m
Station 2+5 – 5 Ring Rows, 10 Pushups, 15 Sit-Ups
Station 3+6 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
CONDITIONING
On a 20’ For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses
Each time you break, perform 25 CAL Ski Erg/Assault Bike
Rest 4’
From 12:00-20:00:
AMRAP 8:
Max KB Hang Power Snatch
Each time you break, perform 30 squats
*Score: total reps
ABS
20"/10" x12:
1- partner ball sit ups
2- plate knees raise
3- knees up crunch
4- 45 degree legs raise
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