1. Warm up
2. Endurance Strength
Max Cal Row in 120 secs
3. WOD.
AMRAP Thrusters (35/25)
200m Run
AMRAP Pull ups
400m Run
AMRAP Box Jumps
800m run
- Bar must be held in rack position while resting and cannot be put down or put into hang position
- Once you leave the bar, pull ups are over
- Box jump time cap is 2 mins
4. Recovery Barbell roll quads