PreClass: Roll Ham/Lumbar/ Thoracic Spine

Warm-Up:
– PVC Party

Dynamic Flex:
– 100m Run
– Knee Hug, Quad, Cradle
– Inchworm
– Super Lunge
– Butt Kicks
– Crossover w/ Reach Back
– 10 Hollow to Arch (on rig) + 3 Pull Ups
– 3 Push Ups
– 10 Hollow to Arch (on rig) + 3 Pull Ups
– 3 Push Ups

MetCon: In Teams of 3, Complete the following for Time
– 2400m Run
– 120 Push Ups
– 90 Pull Ups
– 60 Ring Dips
– 90 Push Ups
– 120 Pull Ups
– 2400m Run

SATURDAY CHALLENGE: Floor Press Wipers: 3 x 20 @ 135/95

Recovery:
Coaches Choice