Tonight at 5:30PM we will be building all of our BIKES and we need your HELP! We will have pizza slices and brews for everyone that helps. THANK YOU! **If you have any of these tools Please bring them, it would be much Appreciated. : Allen Wrenches, Small Philips Srew Driver,Socket Wrench+Socks or Adjustable Wrench.
Warm-up (No Measure)
RUN/ROW/DU
PVC
Rollout
High Knees>Butt Kickers
Spider lunge>Frankenstiens
10 KB Swings
10 KB SDHP
5 TGU each
Metcon (Time)
3 Rounds :
1000m row
Run 400m with 2 KBs – 53/35
5 TGU each arm
Mobility
Glute Smash & Trap/Forearm Smash