Growth & Development

10:00 Amrap

100m run

15 KBS

10 HR push ups

+ 5:00 rest

10:00 Amrap

15 Goblet squat

10/8 Ass bike

Single arm Push press 10/each side

+5:00

10:00 Amrap

5 Burpee to target

10 toes to ring ( knee to elbow )

5 dead lift 135/95

10 cal Row

 

Performance

10:00 Amrap

12 Calorie Row

9 OHS 95/65

6 Burpee over rower

+ 5:00 rest

10:00 Amrap

100m run

10 HSPU  ( shoulder to overhead ) 95/65

25 Double under

5/3 bar muscle up  ( 10 pull-up)

+ 5:00 rest

10:00 Amrap

10 Alternating Pistols  ( 20 wall ball) 20/14

10/8 assault bike cals

20 DB snatches 50/35

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