• WARMUP
  • Run 800m
  • 1 min Couch each leg
  • 15 Pass Through
  • 10 OHS
  • 2x Duck/Bunny
  • STRENGTH
  • Front Squat Tempo Pause building 7 sets AHAP 
  • METCON
  • 4 Rounds 
  • 20 Pull-ups
    60 Double Unders
    20 Box Jump 24/20
    20 Cal Row