WARM UP

Pull-up Challenge

-then-

3 Parking Lot Laps (1st – slow, 2nd – faster, 3rd – fastest)

-then-

2 Rounds:

2L high step lunges to balance
1L active spiderman
2L KB good mornings
1L active hamstring stretch

PART I.

2 Rounds Of: 20 back squats + 30 arms only wall ball
Rest 1:00
2 Rounds Of: 2L HEAVY sled push + 20 plank pushups
Rest 1:00
2 Rounds Of: 15 burpees + 10 K2E
Rest 1:00
2 Rounds Of: 150 singles + 21 cal row
Rest 1:00

PART II.

Buy In = 800M Run (x3 around building)

10 MIN AMRAP
100M Farmer Carry
2 Rope CLimbs
:30 hand stand hold

Cash Out = 800M Run

*If time left = coaches choice core