20 min AMRAP

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Run 400Y

10X- Wall Ball (20/10)

10X- WB Core Twists (20/10) LR=1

10X- Strict Hanging Leg Raise

10X- Supermans

10X- DB Front Squat (35/15’s)

Conventional Deadlift- 6X3@80% or 6X8@RPE7

*20 min to complete

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Complete below as circuit. 3 Rounds. 60 sec on: 30 sec off.

*Complete as many reps in the time as possible.

Banded Squatted Side Steps

Banded Wall Sits

TRX High Rows

Single Arm Landmine Row (35/15)

Bench Press- 5X4@75% or 5X8@RPE7

Rest 1 min between sets.

–

Complete 4 Rounds for time.

10X- DB Floor Chest Press (55/35’s)

10X- Weighted Situps (45/25)

10X- TRX Skull Crushers

Run 200y

–

Run 400Y w/ WB (20/10)

*Use one ball between you two. Divide distance you have to hold it as you wish.

40X- Sumo Deadlift (225/145)

40X- Toes to Bar (scale 60X knee raises)

40X- KB Farmers Walk (55/35’s)

*10Y= 1