Billy T. applying his fitness!

Warm-up
Coach’s choice

WOD prep
Max unbroken strict pull-ups as soon as you come off the rig go into max time hand stand hold or plank hold.

WOD
Running on Empty
4 rounds for time
30 double unders or 90 speed steps
30/21 Calorie bike
300m run
*Rest 2 minutes between rounds.

Post WOD
Kettle bell calf smash 2 minutes per side.