Warm up: 8:00 EMOM
5 squats
5 push ups
Mountain climber rest of minute
Test:
-1 min max air squats
-250 m row
WOD 1 - 5:00 AMRAP
4 seated rope climbs or 1 rope climb
8 med ball presses
16 med ball side to side wall taps
WOD 2 - 5:00
40 bicycles
30 superman
20 sprinters
10 GHD hip ext.
WOD 3 - 5:00
100 m run
10 squats
20 calf jumps
WOD 4 -
21-15-9
DB floor press
DB deadlift