Warm Up:
Pull Ups Negatives x 12
Push Ups Feet Elevated x 12
Jumping Jacks x 24
Sit Ups x 24
Jump Rope x 100 skips
Row 500m
STRENGTH: PRESS 3 x 3
WOD:
Sprint One Building ~ 100m
21 - 15 - 9
Power Clean x 155/115
HSPU
Knees to Elbows
Sprint 100m after each round
After Party:
L Sit - 2 mintues total
Sit Ups x 100
