Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Banded Good Mornings / 10 Push ups / 10 Sit ups
1 . Superset for 5 Sets:
1 Turkish Get ups per Arm
5 Back Extensions + 5 Glute Ham Raise
2 . 5 Rounds for Time:
300 Meter Run
6 Muscle ups
9 Push Press
12 Calorie Bike
CrossFit Havoc 