Warmup (15 mins)
4 Rounds
5 Strict Pull-ups
10 Push-ups
15 Air Squats
**Switch grip for each round of pull-ups and switch hand position for each round of push-ups.
-quad stretch
-adductor stretch
Strength (25 minutes)
Work up to a 1RM Low Bar Back Squat
WOD (20 mins)
One time through
800m run
50 Wall balls (20/14 -11ft target – into the black)
600m run
40 Toes to bar
400m Run
30 Alternating pistols