A & D

WARM-UP

Row 750/500

1 Rounds NFT
60" Heavy Jump Rope/Jog
60" Single Leg Glute Bridges
60" Hollow Dead Bug

PART I: CONDITIONING

40 Minute AEROBIC AMRAP (60" Recover)

Jog/Run 3 Laps

30m Lunge w/ Single KB

Front Rack Carry 44/30

Row 500/400m

30 Wall Balls Unbroken

Farmers Carry 70/44

0.5/0.4 Miles Assault Bike

20 Burpees AFAP

Overhead Carry 35/25