MOVEMENT

3 Rounds

  • KB Swings x 10
  • Goblet Squats x 5
  • Pullups x "easy set"
  • Pushups x "easy set"

CONDITIONING

AQAP

4 Rounds

  • 10 Pullups
  • 20 Cals Row/Bike
  • 30 Wallballs

*Time Cap = 20 Minutes

RECOVERY

SHOP Recovery Protocol

  • Nose-Only Assault Bike x 3 min
  • Legs-up-the-Wall Breathing x 2 min
  • Foam Rolling x 5 min

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