Please bring your own timing device (watch, cell phone, etc.) as you will need it for your sprint WOD.


E2M for 12min
Alt. Between
DB Upright Row 8-10r
Single Leg Glute Bridges 10r ea. leg


For Efficiency (Not For Time)
100 Plank Shoulder Taps
75 Tuck Rocks
50 V-ups


10s 200m Sprints
*Rest as needed between sets.  Note slowest and fastest times.

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