-WArm Up-


2 rounds


1 min assault bike

5 Cuban presses( plates)

10 Samson walking lunges

5 Turkish sit ups

10 overhead squats pvc



-Strength-


Turkish get up


2-2-2-2-2-2-2 (each side)


-WOD-


For time : 10 minute cap


40/30 cals assault bike

30 overhead squats