• 1. Warm-Up
  • 4 Steady Rounds
  • 15 ALT Lunge Jumps
  • :30sec Squat Hold
  • 8 False Grip Ring Rows
  • 2. Met-Con
  • 10min AMRAP 
  • Climb the Ladder
  • 2 Front Rack Lunges 115/75
  • 2 C2B Pullups
  • 4 FRL
  • 4 C2B
  • 6 FRL
  • 6 C2B… etc
  • 3. Accessory
  • Romwod
  • Mobilize/Smash