Warm Up A 10min to complete
160′ side slide L and R
20 x Pogos
20x mini band side steps (each direction)
160′ Single arm oh walk
45′ Power skips down 45′ back
45′ Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight
Accumulate time in a Squat while coach goes over the Workout!
Metcon (Time)
12 Rounds (3600/3200)
300/270m Row
8 Box Jump Overs 24/20″
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
30 Cal Bike
8 Bar Pullovers
30 Sand Disc Squats
30 Cal Erg

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