• 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