3 Sets
A1. Rotational Ball Slams
6-8 reps per side
A2. 15 Sit Ups
A3. :30 Arch Hold
rest 2 mins
10 Rounds Alternating full rounds with a partner:
20/14 Cal Bike
18 Back Rack Reverse Lunges 85/55
MFit
4 Rounds:
A1. DB SL RDL x6-8e
rest 1 min
A2. 2 DB Seated Press x6-8
rest 1 min
3 Rounds:
1 min AMRAP TTB option
rest 1:30 min
Conditioning:
4 RFT
8 2 DB burpee
into 50 ft Farmers carry (25ft lane)
6 2 DB GTOH
rest 1 min
*burpee and G2OH doesnt need to be same weight