Warm-up:
400m Run (together)
Then
Tabata Hollow Rocks
“WOD”
AMRAP in 12 Min of
15 Deck Squats (25/15#)
20 KB SDHP (70/53#)
25 V-ups (20/16#)
250m Row
Then
20 Min to find your 1 Rep Max Back Squat
Or
“BODY”
Max KB Swings in 3 Min (total number)
Rest 5 Min
Then
AMRAP in 25 Min of
15 Toes 2 Bar
20 Med Ball Cleans (20/16#)
15 DB OH Lunge (35/25#)
200m Run
