- 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