31OCT

Black Lagoon W5D1

Warm Up:

4x 50 Pull + 25 Kick

Main Set:

6x 100 Hard; :10 Rest

4x 200 Hard; :20 Rest

2x 400; :40 Rest

Optional METCON:

10RFT - 20x Kneeling Slam Ball + 1x Rope Climb + 20cal AAB