3 sets
5 Band supported Kneeling Quadrizeps Extention with 5s eccentric and 5s hold in bottom position
Rest 60s
3 sets
8-12 KB pullover on bench
Into
8-12 Prone PVC extentions
Rest 60s
12 rounds for time
8 DB hang Powerclean (2x22,5/15)
8 wallballs (20/14)
TC 12 min
Amrap25 in teams of 2
10 synchro Burpees
20 T2B (split as needed)
30 synchro reverse lunges
40 Vups/tuckups (split as needed)