THESE AMAZING GUYS MEAN BUSINESS!!

  WARM UP WILL DEPEND ON YOUR WEAK SKILL OR STRENGTH

WEAK SKILL OR MISS STRENGTH

15 MIN PLUS METCOM OR 30 AND NO METCOM

METCOM

“Ghost with an attitude” The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest or 10 box jump or 20 squat jumps