WARM UP

"3 Rounds"

- 10 Singles + 10 Dubs

- 10 SA Alt. DB Snatch (5 Each)

- Turf Length Walking Lunge

- 10/8 Cal Row

GRUNT WORK

4 Stations (2:30 at each/:30 transition)

1. 20 DBall GTS (Not Over Shoulder)

2. 100m Farmers Carry Walk

3. 5 Rope Climbs (RX+ Legless)

4. 500m Row

(*Work till reps are done or time runs out)

CONDITIONING

"AMRAP 12"

- 50 Dubs

- 25 ft DB Front Rack Walking Lunge

- 10 Dual DB Hang Snatch 50/35 (RX+ KB)