Primer- 2 rounds 100m Row/Ski, 5 Goblet Squats, :20 sec handstand hold, 10 Goblet Lunges
Strength: take 10 min to find 1 RM Overhead Squat from the rack
LeanFit: Alt E2MOMx5, 400/300m row, Accumulate 1:15 in straight arm Plank
"Hit Girl"
20 Min Partner AMRAP
30 synchro wall ball by in (20/14)
12 Toes to Bar
10 Plate Ground to OH (45/35)
8 Burpees
1 person works on AMRAP (12-10-8) while second person performs 1 rope climb plus 400m run. When runner is finished, partners switch places and second person continues the AMRAP (12-10-8) while first person performs 1 rope climb plus 400m run.
FrameWork: Scale weight as needed, sub 3 rope raise/lowers for a climb and straight leg raises or v-ups for toes to bar if needed.
