WARM UP

3 Rounds:

*increasing speed each round
1:00 row/bike/jog
2L traveling air squats

MOBILITY

:60/60 pigeon pose
:60 childs pose

STRENGTH

40 minute time cap

10 Rounds Of:

10 Back Squats – Heavy
7 Neutral Grip Pullups
5 Ring Dips

CONDITIONING

*fix monster bands to rig – low position

5 Rounds Of:

:30 banded march
:30 banded skip
:30 banded high knees
:30 rest