Warm-up
Burpee “Thunderstruck”
Squat “Bring Sally Up”
Squat “Bring Sally Up”
Metcon
25 AMRAP
1 rope climb
2 plank rows- db L+R=1
2 plank thrust
3 floor press
3 weighted sit ups
3 russian twist
4 knee raises
4 burpees
4 ring rows
400 m row
1 rope climb
2 plank rows- db L+R=1
2 plank thrust
3 floor press
3 weighted sit ups
3 russian twist
4 knee raises
4 burpees
4 ring rows
400 m row