Fitness:
A. 4 Rounds
A1. 12-15 Monkeyfoot Donkey Hamstring Curls
A2. 10 Bent Over DB Chinese Row
B. 18 Min AMRAP:
24/18 Calorie Row
12 Farmers Carry Shuttles (10m, 22.5/15kg)
8 Burpee Pull Ups
4 Bear Crawl Dead Ball Push Shuttle (10m, 15/12kg)
*One 10m length = 1 shuttle
Performance:
See Fitness
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