Warm-up:
3 Rounds
200m Run
15 PVC Good Mornings
15 Scorpions
15 Wall Squats
“WOD”
Deadlift
3, 3, 3, 3, 3 (increasing the weight)
Then
AMRAP in 16 Min of
40 DU’s (x3 Singles)
20 Shoulder Press (75/53#)
20 Goblet Squats (70/53#)
“BODY”
AMRAP in 25 Min of
18 Skater Plyos (L+R=1)
16 Russian Twists (L+R=1) (20/16#)
14 Med Ball Cleans (20/16#)
12 Cal Row
100m Run W/Med Ball
