Warm up: 1000 meter row
- Turkish get up: One rep every minute for 12 Minutes (6 each side)
2. Glute ham raise: 15, 15,15 ( Use bands if you can)
3. Strict Pullups: Pick a number and hit it every minute on the minute for 8 minutes
4. Glute ham sit ups: 15,15,15 use a weight if you can
CrossFit Havoc 