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Warm Up: EMOM x 5

  1. Bike (40-60 rpm) 

  2. Air Squat (with pause at bottom) 

  3. Banded Lateral walk 

  4. PVC Pass Thru 

5)  Band Pull Aparts


3 sets of: 

  • 7/7 heavy chainsaw

  • 7-10 Front Delt Raise 

  • 7-10 Lateral delt raise 

AMRAP x 10mins

  • 200m Row 

  • 10 Wall Balls

  • 20 R-twist


AMRAP 10 

  • 50 Jump Rope or 1 min short box step ups 

  • 10 Ball Slam 

  • 20 Rope Slam 


Cashout:  3 Rounds of 7 sec levels