Warm up
coaches choice
Strength/Stamina
5x
Row 300 m
:30 glute bridge hold (bodyweight)
rest while other athlete rows(switch after the row)
Workout
8 min AMRAP
1, 2, 3, 4, 5…
Devil Press 50s/35s
10 reverse farmer lunge 50s/35s
15 box jump overs 24/20
T1: modify as needed
T2: as written
T3: 75s/50s