• WARMUP
  • Wrist Warmup
  • 20 Pass throughs
  • 20 Ring Rows
  • 2x Duck Walk
  • 2x Ostrich
  • 20 Box Step Ups 
  • METCON – Teams of 3
  • 5 Rounds Each
  • 10/8 Calorie AB
  • 100’ Farmer Walk 53/35 (25’ increments)
  • 25 Wallballs 20/14 (goal is UB) 
  • Rest 2:1 
  • *Since goal is UB you can modify to 20 WB*