• WARMUP
  • 20 PVC Pass Through
  • 10 Windmills Each Side (KB or DB)
  • 10 GTO Plate 25/15
  • 20 PVC Pass Through
  • 10 CARs forward and backwards Each Side
  • 1:00 Squat Therapy

  • STRENGTH/SKILL
  • 12 min ALT EMOM
  • 1. 5-8 Strict Pullups
  • 2. 5-8 Strict HSPU
  • 3. 12 KB SLDL (6 Each Leg / **shoes off optional grip floor w toes**)

  • METCON
  • 4 Rounds 
  • 10 C2B
  • 15 HSPU (or HRPU **tight core no worm pushups**)
  • 20 Front Rack Lunges 95/65 (stationary)