Mobilize, then:
A.
Every 5 minutes, for 15 minutes (3 sets of):
Row 250/200 meters
5 Toes-to-Rings
10 Wall Ball Shots
5 Toes-to-Rings
10 Empty Bar Thrusters
*Perform this at 70-80-90% effort.
35-54: 20/14 lbs to 10/9′ target
55+: 20/9 lbs to 9′ target
B.
Five sets of:
Bench Press x 5 reps @ 3111
Rest as needed
C.
35-54:
Complete reps 21,15 and 9 of:
Calorie Row
Dumbbell Power Cleans (50/35 lbs)
Toes to Bar
Handstand Push Ups
When the clock reaches 12 minutes, perform the following…
Complete reps 15,12 and 9 of:
Calorie Row
Dumbbell Front Squats (50/35 lbs)
Dumbbell Facing Burpees
D.
Three rounds of:
60 Second Plank
50 Foot Suitcase Carry (25ft each side)
Finish with. . .
35-54:
Three sets of:
30 seconds max GHD Sit-Ups
30 seconds rest