WARM UP

• 3 easy down back jogs + 2L heel step walk
• 3 easy d/b jogs + 2L soldier walks
• 3 easy d/b jogs + 2L open gate
• 3 easy d/b jogs + 2L dynamic hip ext. rot.

-then-

• 10/10 – 1/2 knee banded lat pulldown
• 5/5 lunge + twist (both directions)
• 5/5 side lunges

STRENGTH

A. Series – Back/Full body Combo x 4 Rounds:

• 3 dead lifts
• 2/2 TGU (HEAVY)
• 2 strict pull-ups
• :90 rest

B. Series – Core Combo x 3 Rounds:

• 10 strict hanging L raise
• 10 slide board body saw
• 10 bench rev. hyper ext.
• rest :90

WOD

(16-24 min)

For Time: in order

• 600M Run (2 x around building)
• 50 pull-ups
• 600M Run
• 75 push-ups
• 600M Run
• 100 air squats
• 600M Run