• WARMUP
  • Bike/Row 5 mins
  • Easy :55 Sprint :05
  • 5 min AMRAP
  • 10 PVC Pass Throughs
  • 10 PVC Single leg hop over each leg
  • 10 Weighted Good Mornings 

  • STRENGTH
  • Back Squat 4×5 @80-85%
  • Rest 2-3 mins between sets

  • METCON
  • Every 3 min on the minute for 15 mins (5 Sets)
  • 7 Burpees
  • 40 Double Unders (80 singles)
  • 20 Alternating DB Snatch 50/35
  • *If you finish before 3 mins is up then you rest in the remaining time until the beginning of the next 3 mins starts
  • *If you do not complete your round in 3 mins then continue finishing your set until finished and use the remaining time of the current round to rest