• WARMUP
  • Run 400m
  • Ido Portal Squat Warmup (do it right, don't be lazy, prime your body for today's work)
  • Animal Walks
  • 30 UB Wallballs 

  • STRENGTH (30 mins)
  • Find a 1RM Back Squat 

  • METCON
  • Time Trial
  • Row 1000m (sprint and die)
  • *After you complete your back Squat you can complete this row on your own time you do not have to wait for everyone else, whenever you are ready tear it up!  Goodluck everyone!  Let's see how far you've come!