WARMUP

CORE x3

10 hollow rocks

10 crossovers

10 sit-ups

STRENGTH

Back squats

OT 2 min x6

3 @ 79

1 @ 89

3 @ 82

1 @ 92

3 @ 85

1 @ 95

Front rack lunge

2×12 @ 52%

WOD

‘18 Wheeler’

3 Rounds:

18/15 Calorie Assault Bike/row

15 Wallballs (20/14)

12 DB Snatches (70/50)

9 Burpee Bar Muscle-Ups