Warm-Up:
1000m Row then…
– Super Lunge
– Inchworm
– Reverse Lunge w/ Twist
– Knee Hug to Inverted Toe Touch
Skill Accumulation:
3 Rounds
– 12 Hollow to Arch on Rig or 3 Hollow to Arch + 3 Kipping/Butterfly
– 15/10 Push Ups
– 10 Goblet Squat
– 20 AbMat Sit Ups
Strength:
Front Squat: 5 x 5 @ 65% Every 2 minutes
WOD:
20 Minutes AMRAP:
– 50 Wall Balls @ 20/14 (Scale: Air Squat)
– 40 KB Swing @ 53/35
– 30 Burpees
– 20/10 Pull Ups
– 100m Run
Recovery:
– Wall Calf
– Couch Stretch
– Wall Piriformis/ ham
– Lat in Rig