A) 7min Partner AMRAP @ 70% (Alternating Movements)
Run 100m w/ Slamball
16 1-Arm KBS
8 Slam Ball Clean + Slam Ball
B) 7min Partner AMRAP @ 80% (Same as above)
C) 7min Partner AMRAP @ 90% (Same as above)
***rest 5 min between A,B, and C
*** Scores should increase!
D) Tabata ABS – Coaches Choice
A) 4X12 Kang Squat (31X1)
r2min
B1) 3 x 8/8 BB Reverse Lunges
B2) 3 x ME in 30s Ring Rows (tough version)
C) 10!
One Arm DB Push Jerk – Left
10m Farmer’s Walk – L
One Arm DB Push Jerk – R
10m Farmer’s Walk – R
Finisher:
Accumulate 45-60sec/side
Starfish Plank (scale up to weight in free hand)