Warm Up: Down and Backs

2 Rounds: 

• 100 Jump Rope
• 10/10 Front/Lat delt raise (light) 
• Spiderman walk
• Palio Chair (30sec) 

• 400m Run
• 30 WB
• 30 T2B/ Knee Raises 
• 30 Hang Power Cleans/ Db Snatch 
• 30 Sit Ups
• REST 2 min
• 200m Run
• 20 WB
• 20 T2B/ Knee Raises
• 20 Hang Power Cleans/ Db Snatch 
• 20 Sit Ups
• REST 2 min
• 100m Run
• 10 WB
• 10 T2B/ Knee Raise
• 10 Hang Power Cleans/ Db Snatch
• 10 Sit Ups

*Goal is to go as fast as possible through each segment*

Cashout:  Coaches Choice