Primer aka warm up
2x
5 jumping pull ups
20 tall plank shoulder taps
20 cross body mtn climbers
15 air squats
Strength
Front Squat for load: Every :90x 8
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps
WOD
3x
Row 21/18 Cals (male/female)
12 Dual KB/DB Rack Walking Lunge 50-55/35
Bike 21/15 Cals
12 Dual KB/DB Thruster 50-55/35
rest walk 2mins between sets - Rest is Mandatory!