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Warm up: 

  • 400m Row 
  • 200m Jog 
  • 10 Cal Bike 

EMOM x 5
10 Push Up
10 Ring Row
*attempt to complete both moves in the minute

 

Performance: 
5 rounds for time

  • 30 Double Unders or 50 Single Unders 
  • 20 Sit Ups
  • 10 Bench Press (#135/#80)*
  • 200m Single Arm Farmer Carry AHAP  (switch @ 100m)

 

Fitness: 
5 rounds for time: 

  • 50 Jump rope or 20 low box step up
  • 20 sit up or flutters 
  • 10 DB Bench Press 
  • Prowler Push down and back 

 

Cashout:  Coaches Choice