• WARMUP
  • Bike 500m fast
  • Animal Walks

  • METCON (CAP 15) 
  • “Helen”
  • 3 Rounds
  • 400m Run
  • 21 KB Swing 53/35
  • 12 Pullups 
  • **Run faster than you’re comfortable with**

  • CORE (optional)
  • Accumulate 3:00 Hollow Hold
  • CAP 8:00