wednesday

Warm-up

​AMRAP x 3 MINUTES
20 Jumping Jacks
10 Up-Downs
10 Alt. High Skips

Into…

EMOM x 8 MINUTES
MIN 1 - KB Deadlift 
MIN 2 - :25 Banded Lat Pull-down / :25 Scap Pull-up

Metcon

3 rounds for time
400m run
21 kb swings (24/16 kg)
12 pull-ups

Finisher

Max effort 1 mile run