Call us now 303-893-0262

Strength

EMOM for 7mins
5 Strict pull ups or
3 Pull ups negatives or
5 Ring rows +10 DB bent over rows or
2 Strict Muscle ups
(Choose one of the above which is the most challenging)

WOD

4 Rounds
Run 400m
10 DB Thrusters (L)
10 DB Thrusters (R)
15 Burpees

*18min time cap



Let us e-mail you this Free Report


Cancel