3 12

WARMUP

2-3 RNDS
1:00 Row/Bike
30 sec Russian KbS
30 sec Archbody Pulses
1:00 Standing Straddle

STRENGTH

DL
4 x 8 Building
    Rest as Needed

WORKOUT

5 minutes 
10 sec HS on Wall
30 Backwards Jump Rope

5 minutes
10 sec L-sit Hold
3 Jefferson Curl 6060

5 minutes 
Accumulate
Deadhang Hold
each break = 10 Air Squats

5 minutes 
Partner Row for Cals

BONUS

RUN     
400m    easy
400m    moderate
200m    fast