React
2 -3 Set
100' Side Shuffle
Plate Walks 25lbs x 10 total
Resistance
Every 3 Minutes x 4 Sets
A1: DB Floor Press (8-12 Reps)
A2: Barbell Bent Over Row (6-8 Reps)
B: Static Plate Hold with Leg Lifts (Max Reps)
Tabata :20 work/:10 rest
Resilience
Metcon (Time)
6 Sets
Run 400m
OR
Row 500m
OR
Bike 24/16 cal
Rest 1 minute between sets