WARM UP
3 Min Cap
Bracing Prep
7 Min AMRAP
6 x Romanian Deadlift
6 x Banded Deadbug
10 Sec Erg Sprint
SERIES 1A
3 Rounds
2 x Sangbag Toss
3 x Band Assisted Vertical Jump
75 Sec Rest
SERIES 1B
6 x 1 @90% 1RM
2-3 Min Rest
*If you’re feeling, go for it.
SERIES 2
3 Rounds | 12 Min Cap
3-5 x Supinated Weighted Pull Up
4-6 x Harop Curls
90 Sec Rest
*Any remaining time:
Max 40m Sangbag Carry