• WARMUP
  • Run 800m
  • 3 Rounds
  • 10 Dislocates
  • 10 PVC Power Cleans
  • 10 Calorie Bike

  • METCON
  • Every 2 mins for 24 mins w a partner
  • 30/25 Calorie Bike
  • 16 Power Cleans 135/95
  • *Work hard and earn a break or move slow and let your partner down
  • *Use some integrity, quit cutting reps.  We know who you are.
  • *Reps must be split in half
  • *Can work at same time in any manner
  • *Remember why we are doing this… to get more fit we must have INTENSITY*