Licensed to Burn

1 min each station in B swap and 30 secs for 1st and 2nd movement C is a 6 min amrap that switches at min 3

A. spin

spin w db punches -green db only

spin up

2x

[ 1 purple or 1 black band mid level attachment https://www.youtube.com/watch?v=SBJyQgKEZTA ]

B. lat shuffle cone touch R- L swap at 30 sec

primal sprint – band bound

hinge to high pull https://www.youtube.com/watch?v=9po6Cx-cmuw

2x

C. suicide

sprint to med ball 10 med ball slam- sprint to start

sprint to db 10 renegade row slow – sprint to start (no pushup)

sprint to wall ball 10 press situps – sprint to start

Section 2

A. Row 250

B. Spin 1 min up/ 1 min down

C. band twist 20 R/L

20 wall ball

3x

12 R/L band vertical abductor cadence 3 up 3 down https://www.youtube.com/watch?v=EB1wGv8MZN8

8-12 incline bench barbell rows

4x

quickly as possible

10 seated bench db jump squat

5 kb triceps 3 up 3 down cadence

10 lat raise

5x

fwd back sled until failure 150/200 – compete ! record number on white board