Thursday

Strength

Ax3
A1. 8x 3-point DB Row /arm [Build]
A2. :20 Hollow Hold
A3. :20 Farmers Carry [Heavy] 
Rest as needed b/t sets

Conditioning

B. 18 min AMRAP
-Run 200m
-18x Overhead Bumper Plate Sit Up
-6x DB Man Makers

F: Run 200m + 18x Sit Ups + Man Makers
P: 18x OH Bumper Sit Up 25/10# + Man Makers
S: 18x OH Bumper sit up 45/25# + Man Makers