October 21, 2018

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull up

Push Up

Air Squat

WOD:

Buy In: 2K Row

30m AMRAP:

20 KBS

10 Wall Balls

10 Ball Slams

10 Pull Ups

4 TGU’s (2 each arm)

Every 5 minutes, ride 300m or ski 150m, alternate every round.