Warm-Up:
400m Run

Dynamic Flex:
– Lateral March
– Lateral Lunge w/ Hip Gate
– Crossover w/ Reach Back
– Russian March

Activation/ PreHab:
1a.) Quadruped Rotation: 2 x 8E
1b.) Glute Bridge: 2 x 15

Strength:
1a.) Back Squat: 5 x 3 @ 75%
Rest = 60 sec.
1b.) Single Arm Supported DB/KB Row: 5 x 8E
Rest = 60 sec.

WOD:
4 Rounds for Time:
– 12 Hand Release Push Ups
– 12 Pull Ups
– 400m Run

Recovery:
– 2:00 row or ride – easy pace
– Banded Ham/ Hip and Lat