• WARMUP
  • Run 400m
  • Bike 1200m
  • Dynamic Warmup

  • METCON (CAP 35)
  • For Time
  • Run 800m
  • 100 Air Squats 
  • Run 800m
  • 75 Push-ups
  • Run 800m
  • 50 Pull-ups

  • STRENGTH (optional)
  • Strict Press – work to heavy 3 rep for the day