PART 1

FITNESS/SPORT

4 RNFT

8-12 Supinated Barbell Rows
20 Alt Weighted DB Cossack Squats
Accumulate :30-:60 Sec Seated L-Sit

PART 2

“FOX & THE HOUND”

(Goal-Communicate and Breathe through movements)

FITNESS
(W/ A PARTNER BREAK IT UP HOWEVER SEE FIT)

20 Min AMRAP
10 Synco Alt DB Snatches
20 Synco DB Goblet Squats
40 Alt Renegade Rows 35/20*
400 M Run or 600 M Row

* For Rows Use 1 Dumbbell P1 Preforms 5R/5L then P2 Goes*

SPORT
(W/ A PARTNER BREAK IT UP HOWEVER SEE FIT)

20 Min AMRAP
10 Synco Power Cleans 135/95
20 Synco Front Squats
40 Alt Renegade Rows 50/35*
400 M Run or 600 M Row

* For Rows Use 1 Dumbbell or KB P1 Preforms 5R/5L then P2 Goes*