Warm Up:  

Down and Backs

30 min OTM

• Min1: 200m Run 
• Min2: 15 Double KB Swing
• Min3: 10 Strict Pullups or 15 ring row
• Min4: 20 Wall Balls
• Min5: 10 Burpees
• Min6: 60 jump rope

*scale reps to something you can complete in the minute

Cash out:  Friday Pump
Biceps and Triceps