Warm-Up

Row 500 meters then;

Complete 2 rds for quality

• 12 Wall-ball
• 12 Pull-up
• 12 sit-up
• 12 push-press
• 30-45 sec samson stretch each leg

Play

• Hollow body & Arch
• Toes 2 bar floor drill
• Bridge progressions

Mobility

• Psoas

• QL (lacrosse ball)

Pre-WOD

Overhead Squats from rack

3-3-3

WOD

AMRAP-10

15 double-unders
15 reps – kettlebell swings
20 walking lunges