Warm-Up:
-Roll Glute/ Quad
-500m Row

Dynamic Flex:
– Knee Hug, Quad, Leg Cradle
– Super Lunge
– Russian March
– A Skip
– B Skip
– 1/2 Jog, 3/4 run, full speed

MetCon:
6 Rounds for Time: 22 Min CAP
– 200m Run
– 14 Wall Ball
– 7 Hang Power Clean @ 135/95

Accessory:
1a.) Floor Press: 4 x 8 (building)
1b.) GHD Sit Ups: 4 x 10-15

Recovery:
– Fab four
– Wall Calf
– Piriformis
– Lax Ball Foot