SWOD: 15 minutes to establish max Back Squat.

WOD: For Time

2oom Run

10-8-6-4-2 Renegade Man-Makers

20-16-12-8-4 Slamballs

Extra Credit!

Globo Pump.

4×20 Banded Tricep Ext.

4×12-16 Bicep Curls

4×10 Lateral Raises then Front Raises

Core Credit:

2 Rounds

50 Weighted Flutter Kicks

50 Plate Twist

50 Alternating V-ups