• WARMUP
  • 5 Rounds Each 
  • Partner Rowling (150m Row)
  • Penalty – Burpee + Air Squat

  • STRENGTH/SKILL
  • Against a 25 min clock…
  • Build to a 3RM Front Squat
  • AND
  • Build to a 1RM Push Press

  • METCON
  • 3 Rounds
  • 20/15 Calorie Bike
  • 20 OH Plate Walking Lunge Steps 45/25
  • 1:00 Plank Hold