• WARMUP
  • Run 400m
  • 5 min AMRAP
  • 8 Reverse Grip Dislocates
  • 10 Abmat Sit-ups
  • 8 Pull-ups
  • 10 PVC OHS

  • STRENGTH (CAP 10)
  • Accumulate 3 min of L-Sit in as little sets as possible
  • Accumulate 3 min Plank in as little sets as possible

  • METCON
  • 21 min AMRAP
  • 8 Muscle Ups
  • 14 Back Squats 115/75
  • 400m Run