9AM Non Violence
Banded sprints
Rest 3:00
OTM x 20
1 - :40s battle rope
2 - 15/10 calorie bike
3 - 15 wallballs
4 - 15/10 calorie bike
5 - 10-15 burpees
Rest 5 minutes
Every 4:00 x 3 rounds
400/300m row
100ft dumbbell bear crawl
10AM Self Destruction
With a partner
OTM x 10
1 - 20 Deadlifts @275/185
2 - 14 Bar Facing Burpees
Rest 3:00
50 Hang Power Cleans @185/115
100 Wall-Balls
50 Dumbbell Push Press @50/35 (two DB)
300 Double Unders
550m sprint