WARM UP

A. Line Drills – 20:10 

B. Activation x 2 Rounds

• 15 glute bridges
• 2 lengths lateral band walk

C. Mobility

• 60s/60s dowel front rack stretch
• 60s/60s ankle stretch
• 60s/60s pigeon pose

STRENGTH

• 15 minutes to find 1RM front squat

WOD

For Time:

• 30 Cal Rows
• 200 Singles
• 15 American KBS
• 800M Run
• 15 American KBS
• 200 Singles
• 30 Cal Rows

RECOVERY WOD

• Adductor Smash
• Calve Smash
• Wrist Stretches