"Those Evil Wheels Though"

Warm Up (NFT):

  • 200m Run
  • 50 Arm Circle
  • 40 Standing K2E
  • 30 Jumping Jack
  • 20 Air Squat
  • 10 Push Up

then...

  • 3 x 20 sec. Rope Slams
    * 30 sec. break between rounds *

Strength (3 Rounds):

  • 10-12 DB Floor Press w/ feet elevated
  • 10-12 Bent Over Row
  • 10-12 Evil Wheels

Met-Con:

Every 2 Min. For 10 Min.

  • 8 Bar Facing Burpees
  • 8 DB Push Press
    * Turns into AMRAP if reps cannot be completed in 2 Min. *