Warm-Up
– 400m (100m front rack carry + 100m Farmers Carry + 100m front Rack Carry + 100m Farmers Carry)

Dynamic Flex:
– Leg Swing Lunge
– Reverse Lunge w/ Twist
– Handstand Hold 10-30 sec
– Active Banded Lat
– Handstand Hold 10-30 sec

Strength:
– Push Press: 5 x 3 AHAP – every 90 sec.

MetCon: 3 Person team, complete the following for time
2 Rounds
– 225 Air Squats
– 150 Push Ups
– 75 Calorie Row
* Can break up however you like, must complete all reps before moving on as a team.

Recovery:
– Coaches Choice