Conditioning
AMRAP 20
400m run
10 plyo step ups
10 wallballs @20/14
10 burpees
Pump
4 rounds with 60s rest between rounds
30 hammer curls (15 each arm, alternating)
24 DB rows (single arm, 12 each arm)
Rest 2:00
3 rounds with 60s rest between rounds
10 DB or KB shrugs - heavy as possible
20 band pull-aparts