July 7, 2022


View the Workout See the Whiteboard


Every 2 min for 5 Rounds
7 Front Squats
-Add load each round

10-20-30-40-50-40-30-20-10ft of Handstand Walking
1-2-3-4-5-4-3-2-1 Shuttle Lengths (30ft down and back=1)
18min Cap

Accessory Work:

Every 2:30 min – 4 Rounds

500m Row

Max Ring MU or Ring Rows

2 min Rest


Foam roll lats for 2 min each way
3 min straddle stretch (use rig for assistance)


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