METCON

15 min AMRAP
15 Thrusters
200m Run
15 Toes to bar, or v-ups w/ PVC
200m Run

CORE

12 min “AMRAP”, quality first
20-30 Medball russian twists
15-25 Medball Sit-ups to wall touch, ball overhead at all times
10-20 Hollow Rocks
10 Good mornings, light and slow