WARM UP

• 4 lengths side shuffle + 2 lengths open gate + 1 length groiners
• 4 lengths jog + 2 lengths close gate + 1 length rev. groiners
• 4 lengths run + 2 lengths lunge w. knee grab + 1 length heel step stretch

-then-

• 2 min/2 min front rack smash
• 90s tactical frog

STRENGTH

A1. 4×4 front rack squat w. tempo 3-3-1 (10lb heavier than last week)

A2. 15 banded rear delt flys

* rest 3 min

B1. 3×3 shrimp squats – slow/controlled

B2. 3×20 lateral db step overs

*rest 1 min

WOD

Every 2 min for 5 sets:

• 4 strict pull ups
• 8 push ups
• 12 KBS 53/44