September 3


Warm Up

2 rounds

20 light Russian twists
14 ROTATIONAL ball slams
10 air squats @ 13X1

Accessory

3x6 Single leg deadlift

AMRAP 10 min for quality

10 strict t2b or k2e
60 sec HS hold - accumulative
50 DU’s/100 Singles

AMRAP 10 min

25 Box jumps with step down @ 24/20
15 Ring Dips (can use a band)
5 candlesticks

AMRAP 10 min

4 lengths farmers walk heavy
3 wall walks
10 pistols alternating