General Warm-up
Lateral Band Walk 20’side
Glute Bridge x 15reps (puase 1sec at top)
Active Bar Hang 30 sec
Wall Sit 30sec
x 3
Then..,
Teams of Two
10min. Running Clock…
100/75 Cal Assault Bike
50 Toes-To-Bar/Knee raises/GHDS/Abmat sit-ups
25 Deadlifts 225/155*
Max Muscle-Ups/pull-ups/Double-unders in remaining time
Rest 3min. After Each Round
*Round 2: 275/185
*Round 3: 315/205
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