Warm-Up:
– Med Ball Catch 1:30

Dynamic Flex:
– Super Lunge
– Straight Leg March
– Lateral Lunge

Strength:
9 Min ALT EMOM
– 20 yard Bear Crawl Sled Drag
– 10 Static Lateral Lunge w/ BB
– 8 Kneeling Jump

MetCon
20 min: Every 5 Min Complete (Cap @ 3:30)
– 500m Row
– 10 Pull Ups
– 10 Wall Ball

Accessory:
– Glute/ Ham Raise: 1 x 8

Recovery
Roll Lat
Banded Lat
Hip Flexor/ Runners stretch