3 min Roll & activation

5 min set up explain

6 min 12 station FIREDRILL 20s ON :10s OFF

6 stations, 5mins ON : 1mins TRANSITION
am-RAMP (As Many ROUNDS as MODERATELY possible ;)

1) BOX UPS & TRX HAM CURL
2) AB ROLL OUT & CANDLESTICKS
3) SA KB FRONT RACK SPLIT SQ (55 & 35, TOTAL REPS) & HIP BRIDGES
4) CLAMSHELL & DBL KB SQ (55’s & 35’s)
5) BB STRICT PRESS (35 - 55lbs) & K2E Mountains or hanging
6) BB Inverted row & Elevated PU

REP SCHEME
12 reps (except for where you are HEAVY with KB’s)

5mins for AMRoundsAP : 1 min to rest/transition/Adjust lbs