• WARMUP
  • Bike 1000m
  • 2 Rounds
  • 50’ Bear Crawl
  • 50’ Duck Walk
  • 5 Squat Jumps
  • 50’ High Kick

  • METCON (CAP 30)
  • 5 Rounds
  • 15 Front Rack Lunge Step 185/125
  • 400m Run
  • Rest 3:00 bw Rounds