3 rounds for completion as warm-up:
30 single-unders
15m walking lunges
15m bear crawl

Every 2:30 for 15:00 (6 sets):
2-3 back squats, 30X1
*build from light/moderate to heavy w/goal of finishing just a bit heavier than last week’s 4-5
+
For time w/6:00 cap:
30 pull-ups or 10/5 bar muscle-ups
400m run
30 toes-to-bar or 10/5 bar muscle-ups
+
AMRAP in :30:
Assault Bike calories – prizes from Kettlebell Kitchen in each class for most calories!
+
5:00-10:00 coach-led mobility

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