Warm up :
Abmat Pizza Game (2 burpee penalty
for drops)
Prep :
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Metcon :
Every 5:00 x 5 Sets:
Row 500 Meters
10 T2B
2 Wall Climbs
L2: (Knee Lifts) (Half Wall Climbs)
L1: (Knee Lifts) (20 Shoulder Taps)
*Score = slowest split
Strength :
3 Rounds, done as a finisher:
Russian Twists x 20s for Max Reps
Accessory :
5:00 of Tissue Work with Roller