• WARMUP
  • Row/Bike 3 mins 200w 300w 400w
  • 2 min ankle opener
  • 20 Air Squats
  • 20 Up Downs
  • 20 Side Step
  • 20 Monster Walk
  • 10 Perfect C&J
  • METCON
  • 2 Rounds for time of:
    20 Thrusters, 95/65
  • 10 Strict Pull-ups 
  • For time:
  • 20 Deadlifts, 275/185  205/145  155/105
  • 30 Lateral Burpees
  • 80 sit-ups 
  • 50/35 Calories, Assault Bike

    For time:
    1200m run

  • *Rest 5 mins bw workouts