Chaser
Warm Up/Mobility
Warm-up
200 M Of Choice
25′
Zombie Walks
Inchworms
Spiderman
Quad Stretch
Over/Under Fence
200 M of Choice
6 Shoulder Taps
7 BB Hang Cleans
10 Cossack Squats
25′
Zombie Walks
Inchworms
Spiderman
Quad Stretch
Over/Under Fence
200 M of Choice
6 Shoulder Taps
7 BB Hang Cleans
10 Cossack Squats
Strength
Overhead Squat (Weight)
Metcon
Metcon (Time)
Teams of 2
1000 M Erg (2000 for Bike)
1000 M Erg (2000 for Bike)
Relay Style
20 Round
2 Power Cleans (185/125)
3 Pull Ups
4 Handstand Push Ups