90:90x6

1. Warm Up

• Foam Roll
• Flexibility

2 rounds:

• 40 Lunge Jumps
• 30 Hand to Toe Situps
• 20 Plyo Pushups
• 10 Commando Pullups

2. Strength

• Back Squats 5x5

3. Stamina - 3 rounds:

• Side Plank, 1 min/side
• 3D SLBL Reach, 10 reps/side
• 3D SL DB Press, 10 reps alt/side
• 3D SL Squat, 10 reps/side

4. Work Capacity - 90:90x6

• Row 6 rounds for time:
• 90 sec on, 90 sec off - ALL OUT EFFORT!

5. Durability

• Ring Support, 4x30 sec hold