Warm – Up:
200m Run x 4 – Every 2 Minutes

Dynamic Flex:
– Knee Hug
– A Skip x 2
– Walking Quad
– Butt Kick x 2
– Russian March
– Russian Skip x 2

GPP/ Strength Work: 18 min Alt. EMOM
1.) 30 Air Squat
2.) 15 Glute Bridge
3.) 12 Pistols
4.) 12 Inverted Row (with Barbell)
5.) 30 yard each – SA Farmers Walk @70/53
6.) 30 sec. Plank

PLUS
12 Min Alt EMOM:
– 12 Pistols (alt)
– 3-5 Wtd. Ring Dips

WOD:
5 Sets of
2 minutes
– 3 Hang Clean 135/95
– 6 Shoulder 2 Overhead 135/95
– 9 Front Squat
– Burpees in remaining time
2 minute rest

Recovery:
– Fab Four
– Super Stretch
– Child’s pose