Warm Up: EMOM x 5

1. Bike (40-60 rpm) 

2. Air Squat (with pause at bottom) 

3. Banded Lateral walk 

4. PVC Pass Thru 

5)  Band Pull Aparts

3 sets of: 

• 7/7 heavy chainsaw

• 7-10 Front Delt Raise 

• 7-10 Lateral delt raise 

AMRAP x 10mins

• 200m Row 

• 10 Wall Balls

• 20 R-twist

AMRAP 10 

• 50 Jump Rope or 1 min short box step ups 

• 10 Ball Slam 

• 20 Rope Slam 

Cashout:  3 Rounds of 7 sec levels