Announcement:
WE ARE STILL OPEN FOR OUR 5:30PM WORKOUT TODAY, BUT WE WILL NOT HAVE A 6:30PM.
Warm Up
5 Minutes Foam Rolling Glutes, Quads, and Hip Mobility
2 Rounds
- 10 Back Squats (45/35) @ 30X1
- 10 Ring Rows
- 10 Scap Push Ups
Strength/Skill
A: 12 Minutes to build to your heaviest double in the Back Squat
MetCon
For Time:
- 50 Wallball (20/14)
- 40 KBS (53/35)
- 30 Burpees
- 20 Pull Ups
- 10 TGU (44/26) – Alternating Arms
- 20 Pull Ups
- 30 Burpees
- 40 KBS
- 50 Wallball
25 Minute Time Cap
