2 min lat/spine rollout
Assualt Bike 1K, increasing pace throughout
:60 Knee Raise Hold
20 banded OH squats
BB warm-up
30 Wallballs 20/14lbs to 10/9ft
10 Shuttle Runs
30 Chest to Bar Pull Ups
Rest 5:00 Between Rounds
3-4 min Rounds
2 min lat/spine rollout
Assualt Bike 1K, increasing pace throughout
:60 Knee Raise Hold
20 banded OH squats
BB warm-up