Warm-Up:
250m Row + 100m Run + Hurdle Mobility x 2
Dynamic Flex:
– Super Lunge
– Reverse Lunge w/ Twist
– Inchworm
GPP/Strength:
18 Min Alt. EMOM:
– 3xE SA – SL RDL
– 8E Half Kneeling Pallof Press
– 15 Yard OH Walking Lunge
– 10-15 Push Up/ Ring Push Up or 5 Plyo Push-Ups
– 5E Suitcase Deadlift
– 6 Barbell Row (Add Weight)
WOD:
10 Min AMRAP
– 10 Pull Ups
– 10 Power Clean & Push Jerk @ 95/65
– 10 Box Jump Over 24″/20″
Recovery:
– Roll Out Lat/ Glute/ Ham
– Fab Four
– Banded Lat
– Roll out Foot