• WARMUP
  • Run 400m
  • 10 Slow Shoulder Dislocates/Rev
  • Spider-Man Walk
  • Duck Walk
  • Bunny Hop 
  • Broad Jumps
  • Lunge Walk

  • STRENGTH
  • Back Squat 7×2 (Start around 60% and climb)

  • METCON
  • 7 min AMRAP
  • 6 Single Arm KB FS (R) 53/35
  • 6 Single Arm KB STO (R) 53/35
  • 6 Single Arm KB FS (L)
  • 6 Single Arm KB STO (L)