Warm-up
0-5:00

Briefing

5:00-30:00

Pick Drill

then 30:30 Row

Calf Stretch

Bottoms Up Press

Double Under Work
Metcon (Time)
500m Row

100 Double Unders

400m Farmers Carry

100 Double Unders

500m Row

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#