PVC/Foam Roll

5 Rounds – smooth and strong warm up tempo

Bear Crawl down and back (length of the rig)

10 Banded Pull Aparts

5 Deck Rolls

5 Goblet Squats w/ 3s pause the hole

WOD:

5 Rounds or time:

500m Bike

10 Land Mine Thrusters

10 Burpees

10 T2B

POST:

Tabata Med Ball Toss – use a wall ball, chest pass or overhead pass to a partner (about 6-8′ apart)