- WARMUP
- 2 Steady Rounds
30/20 Calories on Assault Bike
8 Handstand Push Up “Negatives” OR 8 Slow Push-ups
(Control decent, kip back to top or reset)
15 Pause KB Goblet Squats - OLY
- 8 min EMOM
- 1 Squat Snatch – Start at 70% and build
- METCON
- 10 Rounds
- 250m Row
- 8 HSPU OR 12 Push-ups