Warm-up:

Coaches Choice

Strength:

4 Rounds, NFT
Kneeling Single Arm DB Shoulder Press, 10reps each arm
Face Pulls, 15-20rep

Conditioning:

AMRAP 10min
15 HSPU’s
200m Run

Modify HSPUs with 5  Wall Climbs

After Class Accessory:

With a 5min Running Clock
Max distance Overhead Single KB Carry
Athlete chooses weight
Switch arms as needed