Decide

Decide

Amrap https://youtu.be/dBmgRAivtTQ
7 min amrap
250 row
40 mnt bosu
15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap
12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg
12 Trx push-up 3-3 cadence

7 min amrap
12 Kb rows r-l https://youtu.be/dBrDr59R7Rc
double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ
12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk

7 min amrap
4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY
15 band twist r-l

decide you final segment

LIFT
6 min squat routine % 60%

min 1 – 10 squat
min 2 -11 squat
min 3- 12 squat
mins 4- 13 squat
mins 5 – 14 squat
min 6- 15 squat

Curl Run (Time)
run 800
curl 60 reps band preacher

burpee sit up (Time)
30 full burpee
60 sit ups med ball between ft

Reps
12 bench side raise (add band)
R/L 2x
(turf and back) SA farmer Walk R/L 3x
8 Turkish get up stage 1 R/L 1x https://www.youtube.com/watch?v=SxMkr1DkWtk
50 bicycles

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