• Warmup 
  • 2 Rounds
  • Bike 800m
  • 10 CARs Forward/Backwards
  • 25’ Bear Crawl Forward/Backwards
  • 10 Perfect Pushups 

  • Strength
  • Bench Press -10×5 start @50% of 1RM Strict Press
  •  **If this is new for you learn technique first before adding weight!!!**
  • **Work up over the 10 sets but stay comfortable and controlled**

  • Metcon
  • 9 min AMRAP
  • 35 Double Unders OR 70 Single Unders
  • 12 DBL DB HC&J 50/35
  • 25’ HS Walk OR 2 Wall Walks