• WARMUP
  • Bike 3 min @moderate pace
  • 3 Rounds
  • :30 Samson Each Side 
  • 10 Overhead Squats PVC
  • 10 sit-ups
  • 10 Back Extensions
  • 10 Pullups
  • 10 Box Dips
  • STRENGTH/SKILL
  • Single Arm Bent Over Row
  • 4×8 Each Arm (21X2)
  • **After Each Set Perform 3 Wall Walks**

  • METCON
  • 15 min AMRAP 
  • 20 DB Hang C&J 50/35
  • 15 C2B Pullups
  • 20 HR Pushups