Weekly Warmup
Accumulate 5 solid minutes of work on a rower, the track or an assault bike.
3x10 Wall Balls 11' target
3x10 Pushups
3x10 Ring Rows
Strength
8x1 Pause Overhead Squats
WOD
From the Ground..
1...15 Back Squat (135/95)
1...15 Pullups
REC
6 Rounds
10 Burpees
Sprint 1 lap
Rest 1 min