Warm Up X2

  • Run up to 1st St and back
  • 16 lunge with twist
  • 10 Inchworm Push-ups
  • 10 Jump Pullups
  • 10 Long Distance Precision Jumps


  • Banded Hip Opening Sequence

Weight Training- percentages based off of new working max

Front Squat: 75%x5, 85%x3, 95%x max reps @8-9RPE


3 supersets, 2:00 rest:
DB Stiff Legged Deadlift x10 @7-8RPE
Ab wheel x10

For time:
Row 500m
2 rounds:
20 Slam Ball
20 Push-ups