Conditioning
From 0:00 – 6:00, complete as many rounds as possible of:
- 25 Double Unders
- 15 Wall Balls (20/14)
- 15 Calorie Row
From 6:00 – 9:00, complete as many reps as possible of:
- Muscle Ups
From 9:00 – 15:00, complete as many rounds as possible of:
- 3 Wall Walks
- 6 Chest to Bar Pull Ups
- 9 Calorie Row
Optional Independent Work
3 Sets:
- 5-10 Renegade Row per side
- 8 Dumbbell Overhead Tricep Extension
- 30m Kettlebell Waiter’s Walk per side