• 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.*