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Warm-Up: 2 Rounds
– 100m Run + Lateral Hurdle Mobility
Warm-Up 2:
– 4 Direction monster walk
Dynamic Flex:
– Knee Hug/ Quad/ Cradle
– Straight Leg March
– Sumo Inchworm
PreHab/ Activation: 2 Rounds
– Thoracic Rotations/ Push Up to Down Dog
– Pallof Press
– Stagger Stance Good Morning

Strength/Skill:
1a. Back Squat: 4 x 6 AHAP
1b. Muscle Up (Transition, Banded or Full): 4 x 3

MetCon: For Time
21, 15, 9
– Thrusters @ 95/65
– Pull Ups

Recovery:
– Roll Quad/ Lat
– Couch Stretch/ Piriformis
– Banded Lat