Monday

A. Open with: Hip Flow OR Thoracic Flow downstairsB. 18 min Emom:
min 1: 5-7 DB Curtis P’s  (https://www.youtube.com/watch?v=S0pO8jOahNM)
min 2:  12-15 Unbroken WB +  8-10 Push ups (add wt. if you need more intensity on the Push ups)
Min 3: 12/9 Cal Row
C1.  FS @ 3211 – 10,8,6
C2: TGU – 3R/3L – Heavy as you wanna make it
X 3 sets, rest 2 mins b/t sets
+
5 min AMRAP: 24/20” Alternating Prisoner Box Step ups (arms must stay laced behind head for step up rep to count)
Rest 3 mins
5 min AMR:
400 m Sandbag run
* remaining time Burpees
* Score = total step ups plus total burpees