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Warmup: 15 minutes ~ Athlete's Choice

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Super Setting: 4 Rounds ~ not for time

12 Seated Plate Raises

12 Seated DB Presses

12 Seated DB Lateral Raises

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OTMX 10 of 

3 Bench Presses ~ athlete picks weight

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20 minute team or solo

tire flips

*Every 2 minutes athletes must perform 12 toes to wall (feet cannot touch the floor)

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Sellout/Rugby Conditioning 

2K Row ~ 30 seconds on - 30 seconds off (can only row for 30 seconds)

 

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