General warm-up
then…
W/partner
AMRAP 12 – Alt 1:1
100m run
20 DU
10 thrusters 95/65
Rest 3
W/partner
AMRAP 12 “chipper” (split reps)
12 wall walks
15 synchro abmat sit-ups
18 cal machine of choice
Then..,
4-5 sets
12 DB bench press
12 Landmine towel row
Then..
3-4 sets
12 Bb curls
12 Skull crushers
12 banded curls
12 weighted dips (bench/bar)
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