Warmup:
400 m run or 500m row
Mobility:
Dynamic stretch/CS
B warmup
Two rounds of
150 m run or row
80’ waiters walk
10 wall balls, workout weight
Workout warmup:
9 min EMOM
50 seconds of flutter kicks
50 seconds of wall sits
30 seconds of barbell curls
Workout:
Two 8 min AMRAP, two min rest between sets. Begin 2nd AMRAP where you left off on 1st.
16 Wall balls 20/14lb
16 AKB Swings 24/16
16/14 Cal row
80’ Waiters walk with KB, switch @40’ (Worth 1 rep each direction.)