Flex Seal

WARM-UP

6' EMOM:

Single Unders

Walkouts

Spiderman + Reach

Warrior Squats

'30 Front Plank + 30' Sit-Ups

Barbell Good Mornings

STRENGTH

Barbell Complex - On The 1:30 x 5 Rounds:

5 Front Rack Lunges (Each Side)

5 Front Squats

WOD

"Flex Seal" - 5 Rounds For Time:

200m Run

5 Strict Pull-Ups

10 Push Presses

15 V-Ups

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge."