Warm up:
500m Row
+
10 Min AMRAP:
100m Run
10 Wall Balls
10 Mountain Climbers
10 Double Unders
+
A. RFESS @3010 X 8/leg; rest 1 min between legs, rest as needed between sets.
+
10-9-8-7-6-5-4-3-2-1
KBS 70/53
Burpees
Standards of movement:
KBS – Full extension of the hip, knee, kb above your head with your ear showing in front of your arms.
Burpees – Chest all the way to deck, hands reach above your head
