Warm-up
3 Rounds-
15 Calorie Bike or Row
10 squat-stand-squats
10 TRX T’s and Y’s
10 Twisting Lunges
Coach’s Led- Shoulder Warm-up
A. Strict Gymnastics
16 Minute AMRAP (For Quality)
12 Strict Ring Dips
12 Ring Rows (Feet on 20” box)
100m Single Arm overhead KB Carry (Right arm)
100m Single Arm overhead KB Carry (Left arm)
B. 3 Rounds For Time-
400m Run
10 Thrusters (95/65)
20 Box Jump overs (24/20)
10 Thrusters (95/65)
