Warm Up: EMOM x 5
Bike (40-60 rpm)
Air Squat (with pause at bottom)
Banded Lateral walk
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