9AM “Non Violence
Group A
OTM x 10
1 - 15/12 calorie row
2 - 10 burpees over rower
Group B
OTM x 10
1 - 15 Dual DB Hang Muscle Snatches
2 - :45s weighted DB wall-sit
Group C
AMRAP 10
30 jumping lunges
20 single leg v-ups
10/8 calories assault bike
10AM “Self Destruction”
With a partner
4 rounds
60 BS @135/95
50 Hang DB Snatches
40 Pull-Ups
30 Synchro Bar Facing Burpees
500m row