WARM UP

2 Rounds | 7 Min Cap
30 Sec Banded Lat Stretch e/s
5 x Scapular Pull Up (2212)
10.10 x Side Plank Hip Touch

TRAIN

2 Rounds
15 x Sandbag Floor Press (20X0) RPE 7-8
30 Sec Rest
8-12 x Band Assisted Pull Up (20X0) RPE 7
2 Min Rest

PERFORM

5 Rounds | For Time (18 Min Cap)

200m Run
9 x Strict Toes To Bar/Hanging Crunches
12 x Gorilla Row at 24/16/12kg
9 x Kettlebell Hang Clean
12 x Burpee Box Jump Over