Warm Up

Runner lunge w/ knee circles x30 sec
plank push up x10
Sumo squat w/ hip opener x30 sec
10 kip swings increasing in size every swing
10 RR w/ pause at top
Prone swimmers drill
EB
GM x10
BB twist x 10 ea. side
RDL x10
top down DL x 10
DL for speed x10 (explosive up)

10 scorpions ea. side
Glute bridge x 10

Strength/Skill

DL 4 x 10 @60%
1 x 10+ @ 60%

WOD

10Rds FT:
10 Burpees
10 Pull- Ups
60 sec rest


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