Warm Up:
10 Minute EMOM: 20 DU
Dynamic Flex/ Skill: 2 Rounds
– 3 Inchworm
– 8 C2B Pull-Ups (Box) or 8 Belly to Bar Pull-Ups
– 10 Goblet Squat
– 5E Russian March
– 20 AbMat Sit Up or 10 GHD Sit-Ups
Strength:
Front Squat: 5 x 5 @ 70% Every 2 Minutes
WOD:
3 Rounds for Time:
– 400m Run
– 15 HR Push Ups
– 15 KBS @ 70/53
Accessory (if time/Bonus): Reverse Hyper: 2 x 25
Recovery:
Lax Ball Calf
Fab Four
Wall Calf
Wall Piriformis