200 Meter Run or 250 Meter Row
8 Push Ups - 8 Pull Ups
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Giant Set: 4 Sets
10 Pull Ups
10 Dips
10 Push Ups
10 Inverted Row
*Rest 1 Min - Repeat 4 Xs
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WOD: 12 Min Ladder
2-4-6-8-10-12-etc…..
Bench Press - 95/65 L1, 155/95 L2, 205/135 L3
Banded Pull Ups L1, x 1 L2, Pull Ups x 2 L3
:15 Bike Sprint (always just once)