Growth & Development

8 sets of the following

:15 second sprint (hard)

+ 1:45 rest between sets

6:00 rest

15:00 AMRAP

200m row

8 front squat / goblet squat

60 ft heavy oh carry (30 ft L , 30 ft R )

30 single under

 

Performance

5:00 AMRAP

100m run

7 KB swings 53/35

+2:00 rest

5:00 AMRAP

10/8 assault bike cals

7 wall ball 20/14

+ 2:00 rest

5:00 AMRAP

100m run

7 box jumps

+2:00 rest

5:00 AMRAP

10/8 assault bike cals

7 burpees

+2:00 rest

5:00 AMRAP

100m run

7 hand release push up

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