WARM-UP (12 min)
– 30 seconds each, 4x through
Run
Push Ups
Split Jumps
Knees to Elbows
TEST (5 min)
– 3 Attempts to Set Max meters on rower in 20 seconds
CORE (5 min)
Max ab mat sit-up
AFAFP #1 (18 min) – As fast as freaking possible
– Complete 7 Rounds, 8 Reps of Each Exercise
Box Jumps (low/fast) (20)
KB 1 1/2 Goblet Squats (24/16) – Down passed parallel – back up slightly above parallel – Down and back up to full extension
Box Overs (lateral steps) (20)
KB Push Press (24/16)
Box Over (jump) (20)
* E2MOM = 8 Burpees
FARMER JOHN (10 min)
– w/ Partner, 3x each
P1 – 100m Farmer Carry (2 KB’s) (32/24)
P2 – AMRAP of Slam Balls (40/30) while you wait for P1