• 1. Warm-Up
  • Couch Stretch/Lizard/Psoas
  • 30 Wallballs

  • 2. Strength
  • 1 min AMRAP / 2 min AMRAP / 3 min AMRAP 
  • Wall-Sit 45/25
  • *drop as many times as needed accumulate as much time as possible
  • Rest 3:00 between AMRAPs

  • 3. Met-Con
  • 3 Rounds
  • 19 KBS 53/35
  • 75 Double Unders
  • 25 Alternating Pistols

  • 4. Accessory
  • Smash Smash Smash!