10-18-2018

BB + PVC Technique
1) High Hang PWR SN (5x PVC / 5x BB)
2) Hang PWR SN (5x PVC / 5x BB)
3) Low Hang PWR SN (5x PVC / 5x BB)
4) Low Hang PWR SN + OHS (5x PVC / 5x BB)
5) Full SQ SN (5x PVC / 5x BB)

Light Aerobic
12Min EMOM
Min 1: Bx Jmp (24/20″)
Min 2: Row Cal (or Bike)
Min 3: Rest
Min 4: Rope Climb * (or rope walks)
* as many as you can get in the minute

Score = Total Reps

Accessory
Lower back Focus:
Weighted Good Morning – 3 x 10