WARMUP
INSTRUCTOR LED

WOD
4 ROUNDS FOR TIME WITH A 20 MIN. TIME CAP:
40 SQUATS
REST 30 SEC.
15 BURPEES
REST 30 SEC.
15 PULLUPS
REST 30 SEC.
5 MUSCLE UPS / MOD. 10 RING DIPS OR NEGATIVES OR SUPPORTS

AFTERMATH
4 ROUNDS
1O PVC SUMO DEADLIFT HIGH PULLS
10 DISLOCATES

COOL DOWN