ACTIVATION
On the 2:00 x 18:00 (3 Rounds):
Minutes 1+2 - 30/24 Calorie Row
Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups
Minutes 5+6 - 18 GHD Sit-Ups + 18 Banded Good Mornings
PRE-FATIGUE
Box Squat - 3x10 at 40%
Glute Ham Raise - 3x6 BW
STRENGTH
Back Squat - 3x3@85%
CONDITIONING
5 Rounds
8 Squat Snatches #135/95
200 M Run
1 Min Max Rep TTB
200 M Run
LACTIC BATTERY
8x:15 sec AB Sprints - 2 min Rest per round