• WARMUP
  • 1600m Bike 
  • 400m Run
  • Straight Leg Bear Crawl F/B
  • Duck Walk
  • Bunny Hops
  • Lateral Plank Walk
  • 15 Dislocates
  • 15 Push-ups

  • GYMNASTICS STRENGTH
  • 10 min EMOM
  • O: 50' HS Walk (Shoulder or Hip Taps)
  • E: :45 Hollow Hold 

  • METCON (CAP 12)
  • 21-15-9
  • Push Press 135/95
  • C2B Pull-up