Make sure to get your name on the board for 16.4!

Warm-Up:
– Smash Trap/ rhomboid
– Lateral March R/L
– Side Lying Windmill x8E
– Wall Slide x15

Dynamic Flex:
– Lateral Lunge
– Carioca R/L
– Partner Resisted Shuffle 2x R/ 2xL

Strength/Core:
12 Min Alt. EMOM:
– 8 Single Arm Overhead Walking Lunge – Right
– 15 GHD Sit-Ups/ AbMat SitUps (add weight)
– 8 Single Arm Overhead Walking Lunge – Left
– 30 sec. Plate Pinch

MetCon:
5 Min AMRAP
– 30 DU
– 10 Hand Release Push-Up

Accessory:
3 Rounds – Not for time
– 20 Triceps Pushdown (band)
– 10 Supine Ring Row (Feet Up)

Recovery:
– Roll Glut/IT
– Twisted Cross
– Banded Wall Squat
– Piriformis