1. Accessory Work:

4 Rounds, not for time:
8 Goblet Squats, 2 sec hold at the bottom
8 Bent Over Barbell Rows
20 Ab Mat Sit Ups
:20 sec Side Plank, hold for each side

2. “Spicy Sauce”
For time:
30-20-10
Thrusters (95/65)
*400m Run after each set

*15 min time cap