Fitness
A. 10 minute AMRAP:
10 Wall balls, tough
200m Run

B1. Double DB hammer curl- 4×10-12, R45s
+
B2. Diamond push ups- 4xAMRAP (-2), R45s
+
B3. DB front raises- 4×10-12, R45s

C. 3 sets:
30s Hollow tuck hold W/ alternating leg extension
Rest 15s
30s low ring plank
Rest 15s

Performance
A. 10 minute AMRAP:
15 Wall balls (20/14)
200m Medball run (20/14)

B1. Double DB hammer curl- 4×10-12, R45s
+
B2. Diamond push ups- 4xAMRAP (-2), R45s
+
B3. DB front raises- 4×10-12, R45s

C. 3 sets:
30s Hollow tuck hold W/ alternating leg extension
Rest 15s
30s low ring plank
Rest 15s