Warm-Up:
10 Air Squat + Lateral Monster Walk (R) + Supine Knee Drive + Glute Bridge
10 Air Squat + Lateral Monster Walk (L) + Supine Knee Drive + Glute Bridge

Dynamic Flex:
– Sumo Squat to Stand
– Knee Hug to Inverted to Touch
– A Skip
– Squat Jumps

Strength:
1.) Paused Back Squat: 3 x 3 @ 65-70%
2.) Front Squat: 4 x 4 @ 78% (Build to 78% before starting)

Gymnastics:
1.) Hollow Hold + Tuck Crunch: 4 x 10 sec. + 10
1b.) Tempo Pull-Ups (Wtd if possible): 4 x 3 – 5 @ 3.2.2.1

WOD: Team WOD
Teams of 5: 3 Rounds for time of
– 30 Calorie Row
– 30 Double Unders
– 30 AbMat Situps
– 30 Wall Ball
*Teams lines up single file behind the erg and must maintain that order throughout the workout. You may not advance to the next exercise until the person in front of you has completed their work.

Saturday Challenge:
– Towel Pull Up + Hi/Low Prowler Sprint/Push: 4 x with 2:00 Recovery

Recovery:
– KB Quad Smash
– Hanging Ham/Low Back
– Banded Shoulder 360