Fundamentals:
1) 4 sets of:

  • 3 Wall Walks
  • 30 second rest
  • Weighted Walking Lunges x 8/leg
  • 2:00 rest

2) 8:00 AMRAP of:

  • 3-6-9-12-15…etc
  • Russian KB Swings
  • Toes 2 Bar

Fitness:
1) Every 90 seconds for 7 Rounds:

  • Front Squat x 4 @20X1*
  • Increase Weight Every Round Start at 55% of 1RM add 10-20#

2) Plate Seated External Rotation: 3 x 8/side

3) 4:00 Tabata of:

  • No Push-Up Burpee Box Jump (24”/20”)
  • 3:00 Rest

4) 4:00 Tabata of:

  • Toes 2 Bar