• WARMUP
  • Bike 5:00
  • Easy :50 Sprint :10
  • Row 5:00
  • Easy :45 Sprint :15
  • :40 Assisted German Hang
  • 10 Empty Bar Front Squats

  • METCON
  • EOMOM x4 rest 3:00 bw sets
  • 1. 30 Wallballs 20/14
  • 2. 6 Squat Clean @70%
  • 3. 20/15 Calorie Assault
  • 4. 6 Squat Clean @70%