Warm Up
*2 groups
Group A:
- 60 sec Jump Rope
- easy ladder sprints
- 60 sec Jump Rope
- medium ladder sprints
- 60 sec Jump Rope
- fastest ladder sprints
Group B:
- Rower/Elyptical/Hill incline hike until Group A complete
-Then-
- 60s/60s couch stretch
- 60s bottom squat kb hold
- 60s/60s banded lat stretch
Activation
- 3×5 Neg Pull Ups (5-4-1)
- 30s hollow rock
Strength
4 Rounds of:
- 1 PC
- 2 Thrusters
- 2 PJ
- rest 90 sec
WOD
4 Rounds for max Reps
- 60s max cal rows
- 30s rest
- 60s max thrusters
- 30s rest
- 60s max down backs
- Rest 1 Minute