Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds :30 Each Movement:
Air Squats
Burpees
Tricep Extensions
Ring Rows
Then 1:30 / Side LAX Glutes

Strength: 12 Mins
On a 12:00 clock
Every 4:00 (3 Supersets)
8-10/Side Back Rack Step Ups (not alternating)
5-8 Wide Grip Strict Pull Ups – make challenging: bands / weight vest / db

Mobility: 6 Mins
Coach Lead Hip / Leg Stretches

Metcon: 14 Min Cap
2 Rounds For Time:
30/24 Cal Row or Bike
35 Wallballs 20/14
25 Box Jumps

Extra Credit:
4 x Superset
15 Kettlebell Horn Curls – Video
15 Double DB Skull Crushers – Video