10m - Dynamics

10m - Movement Prep

MetCon - 20m AMRAP:

Machine for Calories

15 Wall Ball Shots 30/20lbs to 10/9’

10 Chest to Bar Pull Ups

*Machine calories prescriptions are:

25/20 Calorie Row

20/15 Calorie Ski

18/15 Calorie Assault Bike

Mobility - Lat Stretch 1m/side. Seated Straddle 3m.