• WARMUP
  • Bike 5 mins – Sprint 5 seconds each minute
  • Animal Walks
  • Ido Portal Squat

  • METCON (CAP 15)
  • For Time
  • 75 Thrusters 95/65
  • *Every minute on the minute complete 4 burpees*
  • The clock will continue running until 20 mins…
  • At 20 mins you will complete 1 400m SPRINT for time.  
  • Empty the tank here, there is no such thing as a pace, show us what your made of.