WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BACK SQUAT
10-10-8-5-3
50,60,70,80,85

WOD:
AMRAP 15 MINS.
14 LOW PLANK ALT. ARM/LEG RAISES (RAISE OPPOSITE ARM/LEG TO 180 DEGREES)
2 ROPE CLIMB 2:1
14 HOLLOW ROCKS
200M ROW

COOL DOWN