Warm Up:  Down and Backs

Performance: For Time

• 800m Run 
• 150 Double Unders  (200 Singles) 
• 50 Sumo Deadlift High Pull (95/55) 
• 50 Back Squats (95/55) 
• 150 Double Unders  (200 singles) 
• 800m Run

Fitness: 3 Rounds: 

• 400m/400m/15 cal bike  
• 10 Wall Balls and 20 sec wall sit W/Ball 
• 10 Kb High Pull and 20 Kb Swing 
• 10 Step Ups and 20 Lat overs 
• 10 Sit Up and 20 Russian Twist
  
  *1st round = 400m run

       *2nd round = 400m row

       *3rd round = 15 cal bike

Coaches Choice