Warm Up:
PVC
Foam Roll
3 Rounds of:
15 Cal Row
10 Green Band Good Mornings
15 banded pull aparts (Supinated Grip for set 1 & 3, pronate grip set 2)
WOD – For Time:
50 Air Squats
10 burpees
40 Ab Mat Sit Ups
10 burpees
30 Step back lunges (alternating legs, 1R+1L = 2 reps, each lunge counts)
10 burpees
20 KBS
10 burpees
10 pull ups
10 burpees
20 Wall Ball Shots
10 burpees
30 Box Step Overs
10 burpees
40 Double Unders
10 burpees
50 cal bike (or curve)
Bar GYM 