W.U.

3 MINUTE JUMP ROPE

500 METER ROW

SHOULDER CIRCUIT BANDS OR 2.5LBS PLATES 15 REPS

PVC PIPE PASS THROUGHS 10 REPS

*fill up water bottles please ;)

Mobility

30 REPS PVC PIPE TECHNIQUE OVERHEAD SQUAT

Black Battle Rope wrap it around one of the posts of the pull up rig evenly and

20 seconds on and 10 seconds rest for 4 minutes alternating and both arm moving together.

W.O.D.

5 ROUNDS

  • 15 OVERHEAD SQUAT M(PVC, BAR-115LBS-135LBS) W(PVC,15LB, 35LB,75LBS)
  • 4 LAPS AROUND TURS