Warm Up: Movewell Circuit AMGRAP 5
8m x Inch Worm Walks
8m x Walking Lunge Rotations
8m x Burpee Broad Jump
8m x 2 x High Knees
8m x 2 x Side Skips
A. Push Press TEMPO 31X1 x 6.6.5.5
B1. Strict Chins 3x5-8 loaded - AHAFP
B2. Seesaw DB Floor Press 3x5/5 (Hold the top)
C1. Renegade Row into G2OH 3x5 - AHAFP
C2. Med Ball Rotational Chucks 3 x 4/4 @ 5/7kg
4-5 Rounds
60sec x Row - Each round increase the meters on the Rower
20m x Dual KB/DB Suit case Walking Lunges 20/12.5kg - control
60-90sec Rest