WARM UP

A. 4:00 O2 (slow, medium, fast, faster)
B. 20:10 x 4 Rounds: ice skaters + down dog pushups
C. Booty Bands

MOBILITY

1:00/1:00 PVC FR Stretch
1:00/1:00 high box pigeon pose

STRENGTH

Front Squat

• set 1: 5 reps @ 75%
• set 2: 3 reps @ 85%
• set 3: 1+ reps @ 95%

B1. 4×6 box step ups
B2. 3x 20 lateral lunges

METCON

21-15-9

• Alt DB Snatch
• HR Pushups
• Ab Mat Butterfly S.U.