A.AMRAP in 15:00
5 knees-to-elbows
10 wall ball shots
20 sprawl-to-jumps
30 jump rope reps
200 meter row
B.30 second hollow plank
-dorsi X 10 breaths ea
-down dog to up dog X 10
-breathe @ 3-5-7 for 2-3:00
Performance
A.36 Minutes @ Tempo MAP Pace
-100 meter sandbag run
-14 box step-ups @ 24/20
-5.3.2 TTB
-AB 10 cals
-5 TNG GTOH @ light
-12.8 wall ball shots
*5 seconds b/t clusters
B.table-to-plow X 10
-glute bridge w/hands under feet X 10 breaths
-breathe @ 3-5-7 for 2-3:00
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