Warm Up: 

• 400m Jog

• 200M Ski

• 10 Cal Bike

For Time:  20 Min Cap 

“Synyster” 

3-6-9-12-15-18-21

• Wall Ball (20/14)

• Kb Swing (53/35)

• Burpee

3 x 10 

• Front Delt Raise

• Tri Cep Pull Down

• Bi cep curl

Core Cashout