Warm Up X2

  • Run up and back to 1st St
  • 10 DB PP
  • 10 Jump Pullups
  • 12 Steps Duck Walk
  • Spider Man Push Ups Down and Back

Workout

Chin-Up: 5x5 working up to a heavy 5 @ 8-9RPE

3 rounds with minimal rest (not for time):
Run 1 lap
1:00 front/side plank (alternate each round)
10 burpees

Rest 2:00

5:00 for rounds:
20 slam ball
15 KB Swings

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