9AM Non Violence
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Sweat Starter

1000m row
800m run

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OTM x 16

Minute 1 - 12 burpees
Minute 2 - 30 jumping lunges
Minute 3 - 15 ring rows
Minute 4 - 15/10 calorie bike

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Midline
:20s on, :10s off x 8 - pike leg lift over

10am Self Destruction

Against a 30 minute clock…

800m run wallball run
300 double unders
*1 HPC, 1 FS, 1 Hang Squat Clean
2 HPC, 2 FS, 2 Hang Squat Cleans
3 HPC, 3 FS, 3 Hang Squat Cleans
4 HPC, 4 FS, 4 Hang Squat Cleans…

*every 2 minutes starting at minute 10, 10 burpees