WARM UP

10 Minutes Of:

a1. hand over hand rope sled pulls + push back

a2. 2 lengths heavy farmer carry

-then-

2 lengths high knees

2 lengths butt kicks

2 lengths high knee skip

Mobility

• 90s/90s calf smash
• 90s/90s calf stretch
• 90s/90s front rack smash
• 90s/90s front rack towel stretch

STRENGTH

a1. 4×4 front rack squats

a2. 4 x MMF dips

*rest 2 minutes between rounds

b1. 3×10/10 rfe split squats

b2. 3×12 jump slams

*rest 60 sec between rounds

WOD

1 Round Of:

• 50 kbs
• 50 air squats