• WARMUP
  • Bike or Row 5 mins Easy :50 Sprint :10 
  • Spider-Man x2
  • Bunny hop x2
  • Ostrich x2
  • 15 Air Squats 
  • 15 Shoulder Taps

  • STRENGTH
  • Back Squat 5×5 @80%
  • METCON
  • 9 min AMRAP 
  • 60 Double Unders
  • 5 Thrusters 165/115
  • 15 TTB