WARM-UP:

3:00 Jump rope

3 Rounds of cindy:
5 pull ups
10 push ups
15 squats

SKILL:

Superset X 3:

Banded GMs- 25

Monster walks:

20 Forward
20 Backward
10 Left
10 Right
—————
Equals one set!

WOD:

(19:00)

5:00 to complete:
250m Row
ME Air squats

Rest 2:00

5:00 to complete:
400 m Run
ME Pull ups

Rest 2:00

5:00 to complete:
20 Cal bike
ME DUs