Warm Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds

Jumping Jacks
Pvc Pass Overs
Push-up Negatives
Scap Pull-Ups
Alternating Lunges

Strength

Bench Press

Every 2 Minutes on the Minute X 5 Rounds
Bench Press X 3 Reps / Build

WOD

4 Rounds for Time (20 Min. Time Cap)

COMPETITIVE

600M Run
30 Leg Raises

PERFORMANCE

600M Run
30 Knee Raises

LIFESTYLE

400M Run
30 Knee Raises