• WARMUP
  • 3 Rounds
  • Bike :45
  • KB Flow Left/Right Arm
  • :30 Samson Each Leg
  • 4 High Box Step Ups Each Leg

  • OLY (15 mins)
  • Squat Clean 1.1.1.1.1 x3 sets / rest :10 bw reps
  • *Add 5lbs to last weeks weights* 

  • METCON – Partner
  • 4 Rounds EACH (trade rounds 8 total)
  • 18/14 Calorie Row
  • 5 FS 165/115 (from floor)
  • 30 Wallballs 20/14