WARM UP
15 Burpees then 2 Rds of
10 POF Squats
10 Lunges
10 KBS
Dynamic Stretch
STRENGTH
Front Squat
10 Reps on Slant Board
8-6-4-(2)2 2 Second Pause on last rep of each set
WOD
9 min. AMRAP
20 Cal Row
20 Wallball 20/14
20 Burpee over Rower
Once these 60 reps are completed Athletes can “Freestyle” to the end of the 9 minutes.
