Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Front Squats
1 . For 5 Sets:
4 Front squats (increase weight as you go)
Right # of Toes to Rings
2 Minutes on Bike
2 . As Many Reps as Possible in 9 Minutes: (Increase by one rep on the Deadlifts and Push ups each round, rope climb stays at 1 rep)
9 Deadlifts
9 Push ups
1 Rope Climb
