Warm Up workout:

2 rounds for max reps of:

:45 DUs rest :15
:45 max rep box step up, rest :15
:45 max rep Russian KB Swing, rest :15
:45 plank hold, rest :15
:45 handstand hold(on wall), rest :15


40 Minute AMRAP

Run 400
10 bench press, pick load
30 alternating walking lunges
50ft bear crawl
:30 Hollow hold
50ft sled push pick load
50ft farmer carry pick load

Coaches Note: Flow style workout. Meaning get as many rounds as possible in 40 mins with a steady maintained pace throughout the entire AMRAP.