• WARMUP
  • Run 800m
  • 5 min AMRAP 
  • 5 Good Mornings
  • 5 Sumo Pause Squats
  • 5 Push-ups 

  • METCON
  • "Donny"
  • 21-15-9-9-15-21
  • Deadlifts 225/155
  • Burpees

  • GYMNASTICS STRENGTH
  • Accumulate 3 min L-Sit
  • *Every drop complete 8 back extensions*