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Warm Up: EMOM: 

1) 200m 

2) Bike (casual) 

3) Pass Thru 

4) Hollow Rocks 

5) Glute Bridge 

 

5 Rounds - Steady Pace

  • :20 Battle Ropes
  • 10 BB Sit Ups (light) 
  • Prowler push Down (heavy)    

 

AMRAP 15 Minutes

21-15-9 

Ball Slam
Ring Rows
-then- 
400m
*repeat as many rounds as possible for 15 minutes

 

Cashout:  Coaches Choice