Warm-Up:
1000m Row
Dynamic Flex:
– Lateral Lunge
– Crossover Step w/reach back
– Drop Lunge (in place)
– Straight Leg March + Inchworm
Strength
4 rounds not for time
– 8e half kneeling Press
– 10e standing pallof press
– 30 sec barbell OH hold @ 95/65
MetCon
20:00 alternating EMOM
– 10/7 cal air assault*
– 10-15 GHD SitUps*
– 5 Burpee Box Jumps 24″/20″
– 10 Ring Rows (try using a false grip)*
*no more than 40 sec of work
Recovery:
– Wall Straddle
– Wall Piriformis
– Wall Calf