Warmup:
- Run 500m
- Agile8
- PVC Pass thrus + Halos8 Handstand Kickups
- Wrist MOB
- 20 empty bar front squats
A. Strict Shoulder Press (6 rounds)
- 5-5-3-3-2-2
B. AMRAP 7
- 12 push press
- 12 front squat
C. 21-RUN-15-RUN-9-RUN
- Ring Row
- Speed Skaters
- Sprint 100m between rounds
10 situps to wall ball throw
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