Quick one tonight from the road. Hit that second round hard. These are all sprints. If completed with intensity this structure will have you pouring sweat by the end. Have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min lateral box step up/Barbell good morning/inch worms then 1 min jog

B) 9 Min EMOM

1st-30 sec tempo single arm dumbell Romanian Deadlift (Right) 4 sec

2nd-30 sec tempo single arm dumbell Romanian Deadlift (Left) 4 sec)

3rd-30 Sec Walking Lunge

C) “Inked”

2 Rounds

3 Min AMRAP

12 Dumbell Power Snatch 50/35

10 Box Jump up and over 24/20

2 Min Rest

3 Min AMRAP

10/8 Cal Row (transition fast out of rower)

10 Push Ups (hit ground with chest and full lock out)

2 Min Rest

3 Min AMRAP

25 Double Under’s

10 Toes 2 Bar

2 Min Rest