General warm-up
Then..,
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 3 reps (Build)
Then..,
2 rounds:
4 min amrap
200m run
Max rounds + reps
10 Alt. DB Snatches 50/35
10 Wall Balls 20/14
Rest 1 min.
4 min amrap
200m run
Max rounds + reps
10 Slam Balls 30/20 or 5 D-Balls 100/80
10 Push-ups
3 min. rest between rounds.
3 Sets -NFT
10 Barbell Curls
25 Banded tricep pulldowns
30sec Hollow Body hold or rock
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