• WARMUP
  • Row/Bike 800m
  • Crab Walk
  • Bear Crawl
  • 1:00 Plank
  • Spider-Man Walk

  • METCON (CAP 18)
  • 4 Rounds 
  • 20/15 Cal Bike/Row
  • 15 Power Cleans 115/75
  • 15 Burpees Over Bar
  • **Rest 1 min between rounds**

  • EXTRA WORK
  • Tabata Free handstand hold/static wall hold