WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
10 MINS. TO WORK ON
3X3 ARM BAR WARMUP (3 REPS EACH ARM)

WOD:
AMRAP 25 MINS.
2 TURKISH GETUPS (1 LEFT, 1 RIGHT) 70/53
8 RENEGADE ROWS 55/35
15 CALORIE ROW
400M RUN
3 BAR MUSCLEUPS (9 CHEST TO BAR PULLUPS)
7 THRUSTERS 135/95

COOL DOWN:
INSTRUCTOR LED