• WARMUP
  • Ido Portal Squat Warmup
  • PVC Partner Pipe Drops
  • Duck Walk
  • Bunny Hops
  • Lateral Walks

  • STRENGTH
  • Back Squat 5×4@75% 
  • Sets on the clock every 2 mins

  • METCON
  • 13 min AMRAP 
  • 400m Run
  • 30 TTB
  • 20 OHS 95/65