• WARMUP
  • Run 800m
  • 3 Rounds
  • 400m Bike
  • 5 Push-ups
  • 10 PVC Pass Through
  • :30 Plank
  • METCON (CAP 30)
  • For Time
  • 30 Cal Assault
  • 30 STOH 135/95
  • 30 Burpee Over Bar
  • 30 Cal Assault
  • Rest 4 mins
  • 30 Cal Assault
  • 30 Burpee Over Bar
  • 30 STOH 135/95
  • 30 Cal Assault