PVC/Foam Roll

Bear Crawl – RDL Walk – Knee Tuck Hug – Butt Kick Hold – Lateral Step Squat/pivot – Bear Crawl (2x Through)

3 Rounds –

150m Ski

10 Banded Air Squats

WOD:

4 – 5m WODS –

WOD 1:

400m Run

10 C&J’s (135)

10 Pull Ups

WOD 2:

3-6-12-6-3 of:

Dead Lift (225/185)

Box Step Ups/Box Jumps

WOD 3:

20/18 Cal Row

10 OHS (45/35)

10 Body Rows

WOD 4: 

20 Wall Ball Shots

20 KBS

20 Ball Slams

20 Cal Curve Run

POST:

Stretch