warm up16 min shuttle run w/
15 reverse hypers
15 supine ttb every
4 min inc beginning
mobilize
A)
Front Squat
5 x 5 across
Farmer Carry
3 x 100 m
Plyo Jumps(not over pvc. Just consecutive rebounding max height jumps)
2 x 15
B) 20 min clock
0-10 min emom
20 unbroken hollow rocks
11-20:00 emom*
15 ub reverse grip barbell row
95/65
*at failure complete 50 ring rows for time
C) 250/200 assault bike*
*every 3 minutes 5 shoulder to ovhd 165/115