September 13, 2018

Warm Up:

PVC

Foam Roll

40m EMOM Circuit

1 – 10 burpees

2 – 5 DB Squat Clean Thrusters

3 – 12 Cal Bike

4 – 12 TTB

5 – 10 deck cleans – 95/65

6 – 200m/150m Row

7 – 15 Cal Curve Run

8 – Wall Sits – 30s (like old school punishment, shoulders and low back pressed against the wall, knees bents at 90 degrees, static sit for 30 seconds)