• WARMUP
  • Run 400m
  • 3 Rounds
  • Shoulder CARs 5 each arm
  • Spider-Man Walk
  • 10 Pass Throughs
  • :30 Squat Therapy 

  • METCON
  • 5 Rounds
  • 15 Single Arm KB OHWL 53/35
  • 25 Wallballs 20/14
  • 6 Hang Power Cleans 185/125