Competitive group
13.3
12 minute AMRAP
150 wall balls
90 DU
30 MU
All levels
Strength/Stability
4 sets of:
Dumbbell walking lunges x 20 steps
Triceps dips x 12 reps
Plank hold x 45 seconds
Conditioning
4 minute AMRAP
10 KB swings 24/16
10 V sit ups
2 minute Rest
4 minute AMRAP
10 SDHP w/KB 24/16
10 ab mat sit ups
