1.) Racin
Heat 1: 15 minute cap
5 minutes alternating every 30 seconds
Paced Assault Bike?
Sprint Assault Bike☠️
Immediately at the 5 minute mark 
Begin Death by Bar Muscle Ups
1 the first minute, 2 the second, 3 the third and so on until you cannot complete given reps within that minute 
2 minute transition 
Heat 2: 10 minute time cap
500m Row
40’ Broad Jump
25 Burpees over rower, lateral 
40’ Broad Jump
500m Row
Note: This is a race to the ☠️
2 minute transition 
Feature: 5 minutes time cap
300 Double Unders
*2.) 5-2 minutes rounds
5 Bodyweight Benchpress 
5 Box Jump 36/30”
Note: If you can’t do bodyweight  find the closest weight to your bodyweight that you can. 
*3.) 1 Strict Press every 90 seconds for 6 rounds @ approx 90%
*4.) 4 Rounds 
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise
*5.) Shoulder Mobility to include CrossOver Symmetry, Terres Major Smash, Lacrosse ball pec & shoulder smash. If you don’t know just ask.