WARM UP


200m Run
1 lap side shuffle R/L
15m Crab Walk
15m Bear Crawl
15 Air Squats
15 Scap Pull ups
5 Beat Swings
5 Pull Up Negatives
5 Wall Walks

WOD

1xME HSPU Rest 2 Min.
1x80% of Reps Rest 1:30
2x60% of Reps Rest 1:00
between Sets


3 Rounds
25 Cal Row
Rest 1 Min
10 Alt Pistols
5 Toes To bar
Rest 2 Minutes

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