Med ball, toss and run
dynamic warm up

Front squat
10 reps or less to 1 RM
COACH loaded bar

Bar work
Kipping
Toes to Bar
Knee ups

Partner Throwdown5 MIN AMRAP
200 m row
8 sit ups

2 min rest

3 min AMRAP
150 m row
8 push ups

2 min rest

3 min AMRAP
100 m row
4 wall walks

circle stretch