WARM UP

20:10 x 4 Rounds:

a. wide-outs + down dog pushups
rest 1:00
b. high knees in place + plank pushups
rest 1:00

MOBILITY

:90 wall squat stretch
1:00/1:00 t-spine floor trace
1:00/1:00 banded distraction hip flexor stretch

STRENGTH

Deadlifts:
4×3

WOD

A. AMRAP 15 Minutes:

• 12 row/bike cals
• 10 db thrusters
• 8 box jumps

REST 3:00

B. AMRAP 15 Minutes:

• 100M run
• 10 bench press
• 100M farmer carry