(Practice / Metabolic Conditioning)
Warm-up: Complete 1 round: (10 min)
300m row
10-15 PVC pass through
10-15 PVC good mornings
10 PVC straight legged deadlifts
10 V-ups
10 Wall squats
10 Hanging reverse shrugs
WOD
For Time:
Buy-in 800m Run
Then: 21-18-15-12-9-6-3
Russian Kettlebell Swing (70/53)
Toes To Bar
Box Jump Overs (24/20)