W.U. 

  • 4 LAPS
  • 3 MINUTE JUMP ROPE
  • 500 METER ROW

MOBILITY

3 ROUNDS

  • 30 PUSH UPS
  • 30 BODY SQUATS
  • 30 WEIGHTED SIT UPS

W.O.D. 

30 MINUTES 2 MIN EMOM (every minute on the minute) 15 rounds total

  • 100 yard sprint
  • 5 Pull-ups
  • 7 each side Lunge Switches with M(25lbs-45lb) W(10lbs-25lbs)