Warm up:
5 DB OH Press+50 OH Walk-R
5 DB OH Press+50 OH Walk-L
10 DB SN
10 ASQ
20 Flutter Kicks
5mins
:07 Push up
:07 Plank
:07 Rest
x3
Strength:
OTM-5 min
2 Wall Walk/7-12 HSPU
“True Colors”
15 PCL/J(M)
15 Burpees over the Bar
10 PCL/J(M-H)
10 Burpees over the Bar
5 PCL/J(H)
5 Burpees over the Bar
8 min AMRAP
Extras:
7×3 Weighted Pull ups
250m
1 min Rest
x6