- WARMUP
- 8 min AMRAP
- 200m row / .2 bike
- :30 Standing hamstring stretch
- 3 Wallballs
- :30 Downward Dog
- 3 Wallballs
- METCON (CAP 30)
- 10 Rounds
- 200m OH Plate Sprint 45/25
- 10 Push-ups
- Rest 1:30
- STRENGTH (optional)
- 400m Farmer Carry 70/53
*TIRES WERE TO BE USED TODAY BUT BECAUSE THE RAIN ITLL BE VERY DIFFICULT GETTING THEM READY FOR 5:45 CLASS. DONT WORRY THE TIRES ARE COMING SOON.*