- 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*