• WARMUP
  • Run 800m
  • 20 S/S Kicks
  • 20 F/B Kicks
  • :30 Ankle Opener
  • 50 Cossack Squats
  • 20 Air Squats

  • METCON
  • RUNNING CLOCK
  • From 0-3:00
  • 30 Back Squats 165/115 (from floor)
  • -:30 Transition-
  • From 3:30-7:30
  • 30 Pullups
  • 30 HSPU OR 30 HRPU
  • -:30 Transition-
  • From 8:00-13:00
  • 80 Wallballs 20/14
  • -:30 Transition-
  • From 13:30-19:30
  • 200 Double Unders OR 400 Singles