Warm Up
Run 250m
- Hang from Bar x :20
- Scap Pull Up x 5
- Squat to Stand x 10
Workout of the Day
A. 3 Sets:
- Bar Tap x 10
- Alternating Cossack Squat x 10
- SA Bottoms Up KB 90/90 Carry x 50ft per
B. 3 Sets:
- A1: Back Squat x 10 @ 30X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 90 seconds
C. Complete 3 Rounds for time of:
- Run 250m
- Thruster x 15 (95/65lbs)
*8 minute time cap
