Warm-up
Tabata- Supermans and Twisting Lunges
Tabata- Burpees and Jumping Squats
Tabata- TRX or Ring Rows and Pushups
Coach’s Led-
Shoulder mobility
A. 14 Minute AMRAP
Odds- 5 Bench Press@ 70-80% of 1RM
Evens- 20 Double Unders+ 5 Strict Handstand Pushups
*Scale the number of Handstand Pushups as needed to maintain 7 rounds strict
B. 4 Rounds For Time-
500m Row
15 Push Press (135/95)
30 ABmat Sit-ups
100m Farmer’s Carry (75/53)
(28 Minute Cap)
