NOTE: For those of you participating in Benchmark, treat today as a warm up to the main event. DO NOT KILL YOURSELF, unless you feel as though you want to, in which case. Enjoy.

TGU
4 minute demo and skill work
7 minutes to build up to your heaviest TGU then keep working there for remaining minutes

11 minutes

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Swapping with your partner back and forth with your partner, both partners always working

30:15 x 3 per, 30s transition between

1. renegade row - No Push up / Row
   (W:10#/ M:20#)

2. KB Swing / SKi
   
   (W:35# / M:55#)

3. Sprawl / Single skips

13.5 minute circuit

19 minutes

FINISHER

Abmat situps / burpees / tuck jumps

10/5/3
5-7 minute AMRAP
10 minutes