• WARMUP
  • Bike/Row 5 mins
  • Easy :55 / Sprint :05 seconds 
  • 2 Rounds
  • 10 PVC Pass Throughs
  • :30 Supine Hang from Rig
  • 10 Ring Rows
  • Ostrich Walk x2 (4 total)
  • METCON
  • For Time
  • 40 Calorie Bike
  • 40 Pull-ups 
  • 30 Calorie Row
  • 30 C2B
  • 20 Calorie Bike
  • 20 Bar Muscle Ups 
  • Rest 5 mins 
  • For Time
  • 30 Turkish Get-Ups 53/35
  • ***Modification for BMU will be 20 Pull-ups + 20 Ring Dips***