Warm Up
3 Rounds
- 5 Tire Flips
- 10 Wall Balls
- 15 Back Extensions
Sprint
8 Minutes – Every 30 seconds
- 1 Burpee
- 5m Suicide Sprint
- 10m Suicide Sprint
*You must touch the ground w/ your hand @ 5m & 10m.
Coach has the option of removing the
burpee if you are working hard enough.
Finisher
Double KB Kneeling Rack
Hold (100 / 70)
3 Minute Cut-off
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