Warm up 800m Group run



10 Banded pull aparts

10 squats with band around the knee

5 each leg SLRDL w/ lateral hop

10 Push up 5 scap pull up + 3 strict pull up


Teams of 3 **May break up how ever your team sees fit

2 Rounds 

“Jackie” 1000m row50 thrusters 30 pull ups

“Diane” 21-15-9 Deadlift @225/155 HSPU

“Karen” 150 Wall Ball shots

“Double Grace” 60 clean and jerks @ 135/95

**Second round is done backwards.  Double Grace is done one time then start at Karen.