A. 4 Rounds (NFT)
10 DB BOR (each hand)
:30 REST
10 Dynamic Push-ups (clap/chest touch/etc)
1:00 REST
B. 5:00 AMRAP
5 Ring Dips
5 Ring Row
2:00 Transition
C. 5:00 AMRAP
10 Cal Row
5 Burpee Over ERG
C. Core – Coaches Choice
A. 4 Rounds (NFT)
10 DB BOR (each hand)
:30 REST
10 Dynamic Push-ups (clap/chest touch/etc)
1:00 REST
B. 5:00 AMRAP
5 Ring Dips
5 Ring Row
2:00 Transition
C. 5:00 AMRAP
10 Cal Row
5 Burpee Over ERG
C. Core – Coaches Choice