• WARMUP
  • Dynamic Warmup
  • 2 Rounds 
  • 50 Single Unders
  • 10 Rev Grip Dislocates 
  • :10 sec bike sprint @100%

  • METCON
  • For Distance
  • 3 min Bike
  • Rest 3 mins
  • 3 Rounds
  • 9 S2OH 135/95
  • 15 Box Jumps 24/20
  • Run 200m
  • Rest 5 mins
  • For Time (CAP 2)
  • 50/40 Calorie Bike Sprint