Fundamentals:
1) Lecture: Nutrition & Recovery
2) 15:00 AMRAP of:

  • 400m Run
  • 10 Box Jumps (w/ Step Down)
  • 10 Pull-Ups
  • 10 Push-Ups
  • 10 KB Swings

3) 2 Rounds NFT of:

  • Wall Walks x 5 or Handstand Hold x 30s
  • Supinated Grip Chin Over Bar Hold x Max Time

Fitness:
1) Complete 5 rounds:

  • 500m Row
  • 10 OH KB Swings (55/35)
  • 10 Sit-Ups
  • 10 Push-Ups
  • 10 Air Squats
  • Rest Until Rower Becomes Available