WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12X1:00:
1) SLED PULL
2) HEAVY MED BALL CARRY
3) 10 DB/KB ROW LEFT, 10 RIGHT
4) :30 HOLLOW HOLD

WOD
20:00 CAP:
1 MILE RUN / 2000M ROW / 2.5 MILE BIKE
5 ROUNDS
10 BURPEES
10 C2B PULLUPS

COOL DOWN