Warm Up

7 min AMRAP

- 10 calf raises on 45lb plate

- 6 box jumps

- 10 SA strict press (5 p/arm)

- 8 strict sit-ups

- half turf length high knee

- half turf length butt kick

Strength/Conditioning

EMOM 12

- 45 sec bike or row (80-90% effort)

- 15 GHDSU or medball sit-ups

- 10 alternating SA KB push press (two front racked, 5 p/arm)

Conditioning - cap 20 min

*Buy-in 800m run*

20-15-10-5

- box jumps overs @ 24/20

- weighted plate sit-ups @ 35/25