12 23

WARMUP

200m run
then 3 rnds
6 burpees
10 passthru
20 sec one-arm hang e/s
5 Handstand

then 3 rnds
30 sec Super Front Rack
8 Goblet Squats slow

BUYIN

18 min
Front Sq
5 sets of 5 
  Rest at least 2:00
     Building

WORKOUT

3 RNDS - Goal 250+
1:00 Wallball    20/14
    Rest 1:00
1:00 Bike or Row
    Rest 1:00
1:00 L-Sit Accumulate
    Rest 1:00

BONUS

3 Rounds For Quality
10 Diamond Pushups  →    To Box
AMRAP Banded Overhead Tricep Extensions
10 Supine Leg Raises
AMRAP Hollow Rock
        Rest as needed to