• WARMUP
  • Bike/Row 5 mins 
  • :55 easy / :05 Sprint
  • Dynamic Warmup
  • 2 Rounds
  • 10 Pass Throughs 
  • 10 Side to Side Single Leg Hop Over (PVC)
  • 10 Push-ups 

  • OLY
  • Push Jerk
  • 5-3-1
  • Work to a heavy 5, 3 and 1 rep for the day

  • METCON
  • 5 Rounds
  • 12 Toes to Bar
  • 15 KBS 53/35
  • Rest 5 mins
  • 5 Rounds
  • 10 Burpees
  • 50 Double Unders 
  • *100 Singles Each Round