Fall Brawl Post-Test Or…
Tabata
1 DB Deadlifts (55/35)
Push Ups
KB Forward Lunges
DB Renegade Row
Hanging Knee Tucks

A) 10:00 to Find
3RM Front Squat
:30 Plank Hold in between Sets

B) 10:00 to Find
3RM Push Press
Max KB Bottoms Up Carry

9RFT
2 laps
6 Air Squats
6 Pull Ups
6 Box Jumps
6 Burpees
6 Abmat Sit Ups
6 Reverse Lunges (per leg)
6 KB Swings

A) 18:00
5×5 Front Squat
5×6 DB Push Press
5×8 KB DL RDLs
5×8 Banded Rows

B) 6:00
100m Row Sprint
2 KB Bottoms Up Carry

28 min AMRAP-Partner
Males: 85lb.
Females: 65lb.
5 Burpees
20 Thrusters
5 Burpees
20 Hang Cleans
3 “L” Laps
5 Burpees
20 SDHP
5 Burpees
20 Push Press
5 Burpees
3 “L” Laps

30min Chipper
30 Alt. DB Snatch (15R/15L)
30 Pull Ups
30 Jump Squats
30 Turkish Get Ups (10R/10L)
30 Medball Slams
30 Hand Release Push Ups
100 Abmat Sit Ups
200 Double Unders