BASECAMP & VERTICAL X 

AMRAP 15 MIN

30/22 Cal assault bike

Then

9 Push Press (115/80)

12 RKB (70/55)

15 Box Jumps (24/20″)

CORE FOUNDATIONS

3 rounds or 25 min

DB Push Press

Single arm DB Bent over row

Row

Pallof press with lunge

Box Jump