• WARMUP
  • 3 Rounds
  • 15 PVC Pass Through
  • 10 Weighted CARs (each side)
  • 10-10-10 Pigeon
  • :30 Dynamic Lizard Each Leg
  • 10 Lunge Steps
  • METCON – Trade Rounds with a partner
  • 9 min AMRAP
  • 10 OHS 115/75
  • 10 Box Jump Overs 24/20
  • Rest 2 mins
  • 9 min AMRAP
  • 8 DB Front Rack WL Steps 50/35 (both hands)
  • 5 Man Makers 50/35
  • Rest 2 mins
  • 9 min AMRAP 
  • Max Calorie Bike (partition in anyway)