Warm up: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 3 x 20 Unbroken KBS Swing (HAP) with 1 minute break in between each set (using running clock)
WoD: 4 RFT
200m Run
10 Wall Balls (20/14) (10/9) a) 14/12 b) 12/10
200m Run
10 HR Push-ups
Optional Cash out: 3 x 10 Floorwipers