9 17

WARMUP

3 RNDS
10 Pushups  → Box Pushups
10 Situps
10 Medball Thrusters
10 Bench Dips 

BUYIN

2 RNDS
• 2 Strict HSPU     
• 5 Cal Row   
• 5 Strict Ring Dips   
• 5 Box Jumps   
• 5 HR Pushups   
• 100m  Shuttle Run

WORKOUT

Any order - goal under 30 min
   check EMAIL for your LEVEL/scaling

15 Strict HSPU
50/40 Cal Row OR burpees
50/40 Cal Row OR burpees
30 Strict Ring Dips
50 Box Jumps   24/20
50 Box Jumps   24/20
60 Hand Release Pushups
1 Mile Run

BONUS

same as MON