Warm-Up / Mobility
-500M Row
- 20 Air Squats
- 20 Light Dumb Bell Push Press
Strength
2 to 3 person tire flip race
10 Box Jumps onto tire
Met-Con
- 20 Overhead Squats 95# / 65#
- 1600M Run
- 150 Double Unders
- 50 Burpees
- 800M Run
- 100 Double Unders
- 35 Burpees
- 400M Run
- 50 Double Unders
- 20 Burpees
- 20 Overhead Squats 95# / 65#
-500M Row
- 20 Air Squats
- 20 Light Dumb Bell Push Press
Strength
2 to 3 person tire flip race
10 Box Jumps onto tire
Met-Con
- 20 Overhead Squats 95# / 65#
- 1600M Run
- 150 Double Unders
- 50 Burpees
- 800M Run
- 100 Double Unders
- 35 Burpees
- 400M Run
- 50 Double Unders
- 20 Burpees
- 20 Overhead Squats 95# / 65#
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