WARM UP

2L Ea:

High Knees
Butt Kicks
Karoka
Karoka High Knees

MOBILITY

Foam Roll anything tight/sore for 5 Minutes

PART I.

EMOM X 24 Min

M1 – 7 Cal Rows
M2 – 7 Burpees

PART II.

5:00 Bike

-then-

3 Rounds:

100 Singles
10 underhand pullups
15 American KBS

5:00 Bike