B: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm


Every 90secs for 3 rounds

12 reverse rack lunges (6 each side)AHAP

*suggested weight 40-50% of BS

Back Squat

2×20 @ 50-60%

Four rounds for time of:

Run 400 meters

50 Squats

Extra credit

Rest 5mins

5 min AMRAP

Muscle ups*

*scale: jumping muscle ups, transitions, chest to bar, regular pull ups, ring rows