AM: 40 min
60 s. run/60 s. walk
5.5 km
HR 122/147
7.24 min/km

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Conditioning
AMRAP12:
6 Devil’s press - 2x10 kg
12 Toes to bar
6 Double DB STOH
12 Double DB squats
6 Double DB box step overs
12 Burpee over DB
Reps: 3 rounds

3.Accessory
3 sets:
8+8 sa. DB row - 35 lbs
8+8 bicep curls - 25 lbs
10 side lat raise - 10 lbs
15 hollow rock