• WARMUP
  • Run 800m
  • 20 Step Ups Each Leg 
  • 15 Push-ups 

  • STRENGTH/SKILL
  • 9 Min ALT EMOM
  • 1. 12 Barbell Bent Over Row AHAP
  • 2. MAX Reps Push-ups
  • 3. 1:00 Weighted Hollow Hold 25/15

  • METCON
  • 7 Rounds
  • 1:00 Max Calorie Bike
  • -Rest 30-
  • 1:00 Max WTD Step Overs 50/35 // 24/20
  • -Rest :30-