Pre: Squat (hold at bottom) x 1:00 on vibe Plate
Warm-Up:
2:00 Run, Ride, Row
Dynamic Flex:
– Super Lunge
– Reverse Lunge w/ 2 Twist
– Knee Hug to Inverted Toe Touch
PreHab/Activation: 2 Rounds
– Straight Leg Hold 10s E
– Plank Hold w/ Shoulder Tap 10x w/ 2 sec hold
– SA RBS x 10E
Strength/Skill: 12:00 Alternating EMOM
– 10-15 sec. Hanging L Sit (sub Knees bent)
– 20 yards Each – SA DB/KB OH walk AHAP
– 12 Hollow to Knee Hug
– 5E Lateral Step Up – High Box
MetCon: For Time
– Strict HSPU 1-10
– Deadlift @ 275/185 10-1
Recovery:
– Side Lying Windmill
– Fab Four
– Child’s/Puppy Pose
Bonus: GHD Situps 3 x 15