• WARMUP
  • Run 400m
  • 3 Rounds
  • Crab Walk x2
  • 10 PVC Pass Throughs
  • :30 Supine Hang
  • Bunny Hop x2

  • STRENGTH
  • 30 Second L-Sit on Rings x4 sets – rest 2 mins

  • METCON
  • Bike 1000m
  • 4 Rounds
  • 21 Push-ups
  • 11 Box Jumps 24/20
  • Then
  • Bike 1000m
  • 4 Rounds
  • 21 KBS 53/35
  • 11 Power Snatch 75/55