If you did not attend yesterday warm up quick and
A. Ring Rows or Strict Pull-ups
AMRAP x 3 sets ., rest 2 minutes
and then B
If you did attend yesterday
double unders practice and then B
B.
3 sets of the following
4 minute AMRAP @ 90%
Row 100m
8 KBS
12 situps
rest 4 minutes
4 minute AMRAP @ 90%
Run 1 shuttle run
8 Hang Power Cleans @ light load
12 Russian Twists plate or medball (6 per side)
rest 4 minutes
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