Warm up for the following: EMOM - 5 Minutes Row 180/200 Meters 4 Minute Row @ Recovery Pace Repeat Twice Then For Time 50 Slam Ball Cleans

Warm up for the following: Back Squat 1 x 6 @ 62% 1 x 6 @ 70% 2 x 6 @ 75% Accessory Work Banded Strict Chest to Bar Pull Up 6x10 Skull...

12 Minute Ladder: 2 Burpees 2 Shuttle Runs 4 Sit-ups 4 Burpees 4 Shuttle Runs 8 Sit-ups 6 Burpees 6 Shuttle Runs 12 Sit-ups Etc….. Rest 5...