-Warm Up-

 

 

*Not for speed , for quality it's a warm Up just get moving

 

AmRaP 4

 

5 push-ups

10 sit-ups

15 air squats

 

 

-Strength- 

 

Romanian Deadlift

 

5-5-5-5-5

 

Weight back extensions

 

10-10-10

 

 

 

-WOD- 

 

4 Rounds

 

1 minute HSPU

1 minute air squat

1 minute assault bike 

1 minute rest

 

 

Score = total reps