STRENGTH: Back Squat 10.8.6.4.2.1
 
WOD (Demolition)
5min AMRAP
10/7 Cal Bike
10 Wall Balls
Rest 3min
5min AMRAP
10/7 Cal Row
20 Plyo Lunges
Rest 3mins
5min AMRAP
Sit-ups
21mins
L1- 30/20, GHD
L2- 20/14, Strict Sit-up
L3- 14/10 to 9ft, 1min on/ off on Sit-ups x 3 sets