July 5

A. Warm Up

B. Activation/strength

C. Conditioning

25 min AMRAP

In groups of 3

4 min max distance running as a team (1 team can row for metres)
rest 1 min

4min Max distance Double KB FR walk @ 24/16
(use one set of KB between one group, can do it outside)
Rest 1 min

4 min max ball slam whilst other partners hold plank
Rest 1 min

4 min max empty bar thrusters, every person holds a bar and only one person can do thrusters at a time but all bars must be in rack, if one bar drops out of rack no thrusters can be performed.