WOD

Mobility
Banded Stretches (Upper/Lower)
Dynamic Warm-Up
200m Run

Strength
3 Sets
10 Miracle Gro
20sec Weighted Superman Hold*
20sec L-Sit Hangs

then… accumulate 20 Hollow Arch Swings

*Either a bumper plate or individual small plates in each hand
(1) https://www.youtube.com/watch?v=Nwycg8vHULs&t=118s
(2) https://www.youtube.com/watch?v=BRWfgwVhtu4
(3) https://www.youtube.com/watch?v=WHi1bvZLwlw

Conditioning
AMRAP for 4 Rounds (3 Minutes Work, 1 Minutes Rest):
Round 1:
200m Run
Max Burpees
Rest 2 Minutes

Round 2:
200m Run
Max Inverted Rows/Ring Rows
Rest 2 Minutes

Round 3:
200m Run
Max Air Squats
Rest 2 Minutes

Round 4:
200m Run
Max Sit-Ups
Rest 2 Minutes

Rx+ Weight Vest (sit-ups exempted)