MOB: Full body
WU: 400m run
R: Movements
A. Turkish Get Up. 12:00 to a 1RM (each arm)
B. AMRAP in 23:00 of:
10 Russian Medball Twists 20/14 (right + left = 1 rep)
Max T2B (as soon as you come off the bar or your feet touch the ground or box, your set is complete)
400m run
LIII: 5 Russian Medball Twists at rx’d.
LII: 10 Russian Medball Twists 14/10
LI: 10 TNT Situps. 15 hanging knee raises. 400m run/walk or row.
PWMOB: Full body rollout
Advanced: Wear a 20# vest*
Endurance: None
*If you cannot do the rx’d movements with sound technique in no weight vest, putting on the weight vest defeats the purpose. Technique before intensity, rock stars! BOOM!