1. Warm-up
3 Steady Rounds:
10 Calories on the Assault Bike
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING
2. Met-Con
For Time
Run 1 mile or Row 1,000 meters
120 Double Unders
60 CTB Pull Ups
3. Accessory
3 attempts at a max ffort free-standing HS Hold
If you do not have freestanding for :20+ yet, Nose and Toes holds are for you.
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