- Warmup
- 3 Rounds
- :20 Plank
- 50’ Samson Lunge
- 500m Bike
- 15 BB Good Mornings
- 5 Slow Controlled Perfect Pushups
- 5 PVC Pass Through
- Metcon
- Running Clock
- Every 4 mins for 16 mins
- 12 Bench Press @75% of Bodyweight (modify to get 12 in a row)
- 12 DB/KB Goblet Squats AHAP
- @22:00
- 4 Rounds (CAP 16)
- 500/450m Row
- 21 Deadlifts 155/105