MOVEMENT3 RoundsBear Walk x 12.5 ydsTraveling Squat x 12.5 ydsLateral Band Walks x 10/directionSTRENGTH5 Rounds (EMOM Ladders)Thrusters x 1-2-3-RestFINISHERHollow Body Hold – 3 x 10 sec
MOVEMENTLeopard Crawl x 25 yds forward and backwardLateral Crawl x 25 yds left and rightCONDITIONING Partner AMRAP in 25 Minutes (alternating movements)Run x 200mSitups x 15Pullups x 5Burpees x 10Farmer Carry x 50 yds
MOVEMENT Agility Ladder DrillsCONDITIONINGAMRAP in 4 MinutesWallballs x 10MB Slams x 10*rest 4 minutesAMRAP in 4 MinutesAssault Bike x 8 calsV-Ups x 10*rest 4 minutesAMRAP in 4 MinutesDB Snatch x 6/sideAbMat Situps x 10FINISHER3 RoundsPike Liftoffs x 5Straddle Pike...
MOVEMENT3 RoundsTurkish Getup x 1/sideKB Swings x 15Half-Kneeling KB Halos x 5/directionSTRENGTH5 RoundsDeadlift x 10-8-6-4-2*rest 2 minutes between rounds3 RoundsHalf-Kneeling Pallof Press Iso x 30 sec/sideSliding Reverse Lunges x 8/sideRing Rows x 12*rest 45 seconds...
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