WOD
Mobility
Foam Roll: T-Spine, Lats, Hip Flexor/Glutes
Pigeon Stretch
Frog Stretch
Child’s Pose
Dynamic Warm-up
Primer
2 Sets
100m Run
3 Chin-up + 10sec Hold at Bottom
6e/leg Single Leg Skater Squat
Strength
Back Squat: 40/6, 50/6, 60/4, 70/3, 75/3*3
Conditioning
For Time:
12-9-6-3
BB Thruster (75/55) | (95/65)
Burpee Over Bar | Bar Facing Burpee
*Starting at 00:00, every 2 minutes Run 100m