WARM UP

A. Line Drills – 20:10 

• 1-2 + 1-3 + 1-4 + 2-3 + 1-2-3-4 + 2-1-4-3

B. Activation x 2 Rounds

• 15 glute bridges
• 2 lengths lateral band walk

C. Mobility

• 60s/60s dowel front rack stretch
• 60s/60s ankle stretch
• 60s/60s pigeon pose

STRENGTH

• 15 minutes to build to a heavy complex of:
• 2 PC + 2 FS + 2 PJ

WOD

For Time:

• 30 Cal Rows
• 200 Singles
• 15 American KBS
• 800M Run (x3 around)
• 15 American KBS
• 200 Singles
• 30 Cal Rows

RECOVERY WOD

• Adductor Smash
• Calve Smash
• Wrist Stretches