WARM UP

5 Min SMR anything Sore/Tight

20:10 x 4 Rounds Each

a) HR Pushups + Alternating SL RDL (body weight)
Rest 1:00 after 4 Rounds
b) KB Goodmornings + Supermans

PART I.

4 Rounds Of:

5 Negative Pullups (2 sec hold at top, 4 sec negative, 1 sec up)
5 Box Jumps
2L Heavy Sled Push
Rest 1:00

PART II.

Buy In = 25 Full Sit-ups
1,000M Row or 800M Run
2 Rope climbs or 6 Underhand pull-ups
800M Row or 600M Run
2 Rope climbs or 6 Underhand pull-ups
600M Row or 400M Run
2 Rope climbs or 6 Underhand pull-ups
400M Row or 200M Run
2 Rope climbs or 6 Underhand pull-ups
200M Row or 100M Run
2 Rope climbs or 6 Underhand pull-ups
Cash Out = 25 Full Sit-ups