10? Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

Running Intervals
3 Rounds:
Run 0:40/Rest 1:00
Run 0:30/Rest 1:00
Run 0:20/Rest 1:00

3? AMRAP – BTCC #40
2, 4, 6, 8? (+2 Each round)
Candlestick Burpees
Deload Push-ups

Score to beat: Round of 10 + 11 Reps (Coach Antonio)

Rest 90?

3? AMRAP
2, 4, 6, 8? (+2 Each round)
SA KB BO Row (L)
SA KB BO Row (R)
KB Pull-across

Rest 90?

3? AMRAP
2, 4, 6, 8? (+2 Each round)
KB Goblet Thruster
SL Alt. V-ups