A. Coach will warm you up accordingly
B1. SA DB Complex:
8 Straight Arm DB Sit Up + 4 Seated Press + 1 TGU (starting in the seated Position, then back down to horizontal and switch arms)
B2. Chin Hang Holds – 10-20 sec, Add wt. if you need to increase intensity.
B3. Pike on Box – Walk Around the box – 2 side lateral steps R + 2 sides lateral steps L.
9 min AMR:
30 Sec KB Goblet Loaded Wall Sit @ 90/90
10 Alt DB Snatch - moderate
30 sec AMR Situps
* Score = total rounds + total sit ups