• WARMUP
  • Animal Walks
  • :20 Wall-Sit
  • 20 Air Squats 
  • Front Rack PVC 1:00 each side

  • STRENGTH
  • Front Squat – rest 3 mins bw sets
  • 1×8@70%
  • 1×8@72.5%
  • 1×8@75%

  • METCON
  • 4 min AMRAP
  • 14 Kettlebell Swings 53/35
  • 14 Alternating Pistols
  • 3 min AMRAP 
  • 14 HSPU
  • 14 Alternating Pistols
  • 2 min AMRAP
  • Max Calorie Bike
  • *No rest between AMRAPs*