10 22

WARMUP

 400m Run

THEN

3 rnds
25 Plate Hops
15 Ring Rows
8 Prisoner Rotations

BUYIN

4 x 10 Barbell Row -  Building

2:00 Rest

WORKOUT 

8-7-6-5-4-3-2-1    -   GOAL under 18 min
(Jumping) (CTB) Pullups
Box Jumps 24/20

  Directly Into

2-4-6-8-10-12-14-16-18-20
Abmat Situps
Doubleunders OR Singleunders   x 3

BONUS

2 rnds
1:30 Row
    1:30 Classic Calf Stretch (ea/s)
1:30 Row
   1:30 Lat Smash (ea/s)
1:30 Row
   2:00 Cobra Stretch