Warm Up:
750m Row

Dynamic Flex:
– Knee Hug to Super Lunge
– Hip Gate Fwd/ Bwd
– Inchworm
– Inverted Tow Touch Fwd/Bwd

Prehab/Activation:
– Half Kneeling Lat Pulldown 2 x 8E
– Clam Shell 2 x 10E

Skill:
12 Min Alternating EMOM:
– 10 Ring Push Ups
– 20 wall facing HS hold
– 3-5 Strict/Wtd Pull Ups

WOD:
4 Rounds of:
2 minute AMRAP
– 10 Box Jumps
– 10 Push Press @115/75
2 minutes rest

CORE:
Plank 2 x 30 sec.

Recovery:
– Roll Out It/ Lat
– Fab Four
– Child’s Pose