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Warm Up:  

400m or down and backs

2 Rounds:  30 sec each move

  • battle ropes
  • plank shoulder taps 
  • Ring Row 
  • Lateral overs 

 

Performance:  
Build to Pull-up (Weighted): 1RM

15 min EMOM

Min 1: 15/12 Cal Row

Min 2: 20 Walking Kb Front Rack Lunges 

Min 3: 10 Burpee Push Up 

 

Fitness: 

3 x 10 Banded Pull up or heavy Pull downs

5 Rounds or 20 min AMRAP………..

200m Run

20 Mt Climbers

15 Jumping Squats

10 Burpees 

 

Cashout:  Coaches Choice