STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
5 STRICT PULLUP
7 GOBLET SPLIT SQUAT L/R
9 HOLLOW ROCK
(3 SETS)
WOD
AMRAP 12:00:
40 SITUPS
30 SQUATS
20 HAND RELEASE PUSHUPS (RX+ HSPU)
10 STRICT PULLUP (RX+ BAR MUP)
AFTERMATH
600M RUN OR 1800M BIKE
COOL DOWN