Warm-up
0-5:00
Briefing
5:00-20:00
Running Drills
30:30 Row
Banded Good Morning
Marching Hip Bridges
Metcon (8 Rounds for time)
8 Rounds every 4:00
20/15 cal Row
200m Run
Metcon (Time)
1k Row
15 Box Jump-Overs
150 Ft. Bear Crawl
15 Stone cleans
150 Ft. Bear Crawl
15 Box Jump-Overs
1k Row
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#