Warm up:
4th Floor run or 300m Assault
2rds
5/side Knee hug to RDL
10. Scapula pushups + 10 Shoulder taps
20 Cross Chest swings
FBB 3 sets Each (20 min running clock)
10 Double Dumbbell Bench press (50/35)
15 Plyo pushups
3 sets
12 Seated Hang Clean to Press (25/15)
30 Seated banded pull aparts
3 sets
15 Pvc Hollow Rocks
30 High Arc Russian Twist
Metcon
6 min Cap
1000m/800 Row
Remaining time: Max Alternating V-ups
Rest 2 min
6 min
50/40 Cal bike
Remaining Time:Max Shuttle Runs
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