Warm-Up:
– Med Ball Catch 1:30
Dynamic Flex:
– Super Lunge
– Straight Leg March
– Lateral Lunge
Strength:
9 Min ALT EMOM
– 20 yard Bear Crawl Sled Drag
– 10 Static Lateral Lunge w/ BB
– 8 Kneeling Jump
MetCon
20 min: Every 5 Min Complete (Cap @ 3:30)
– 500m Row
– 10 Pull Ups
– 10 Wall Ball
Accessory:
– Glute/ Ham Raise: 1 x 8
Recovery
Roll Lat
Banded Lat
Hip Flexor/ Runners stretch