Pre: Vibe Plate 1:00

Warm-Up:
-Skip Series

Dynamic Flex:
– Spider Man
– Inchworm + Straight Leg March

PreHab/Activation: 2 rounds
– Single Leg RDL to Press: 8xE
– Hanging KB Press Hold: 20 sec

Strength:
1. 4 Direction Goblet Muli-Plane Lunge: 3 x 5E AHAP
2. Front Squat: 5 x 5 @ 70% – Every 2:00

MetCon: 18:00 AMRAP
18 Pullups
18 Box Jumps
18 Push Ups
180m Run

Recovery:
– Pec Minor
– Banded Lat
– Wall Calf
– Half Split

Bonus – Glute/Ham Raise: 3 x 8