A1 PP x 5×4
A2 weighted back ext. x 10-12×4
+
Teams of 2
4 minute amrap
Renegade rows –
burpee d-ball underhand toss – 20m (time keeper)
rest 2
4 minute armap
20m bear crawl (time keeper)
chin over bar hold
rest 2
4 minute amrap
GHD back extention
1” push up hold
rest 2
4 minute amrap amrap
GHD sit up x 15
double kb hold