Warm-Up/ PreHab/ Activate:
500m Row
2 Sets of:
– Side lying external rotation: 10E
– Quad Hip Rotations: 3E
– Transverse Lunge with extension: 5E

Dynamic Flex:
– Forearm Opener (“OMG”)
– Super Lunge
– Lateral Lunge
– Lateral Skip
– Squat Jump

Strength:
1.) Paused Front Squat: 3 x 4 @ 60-70% – Every 90 sec.
2.) Back Squat: 4x @ 70%, 4x @ 75%, 2 x 4 @ 80% – Every 2:30

Gymnastics:
1.) Bar Muscle – Up (sub banded or Kipping belly to bar pull-up): 4 x 2 (5 sec. pause at top) – every 90 sec.
2.) Hanging Hollow Hold + Hollow to Arch: 3 x 10 sec. + 8 – EMOM

WOD:
3 Rounds
– 30 Burpees
– 15 Russian KBS – as heavy as possible.
– 30 sec Row Sprint
– Rest 3:00

Recovery:
Roll Ham/ IT
Fab Four
Pec in Rig
BONUS – Lax Ball Foot