Primarily Indoors
Warm-up
200M Run
-Then-
Dynamic Warm-Up
:30 Work/:10 Rest and Switch
-High Knees
-Butt Kickers
-Walking 4s
-Duck Walk
-Lunge With Reach
-Inchworms with Push Up
-Mt. Climbers Slow with Hip Stretch
-Jump Squats
-Toe Walk
-Heel Walk
Mobility
Hamstring/Hips
WOD
At 0:00- 12:00
1 Mile Run for Time
At 12:00- 24:00
Work up to a 2 rep Front Squat
At 24:00- 34:00
AMRAP
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Squats
Run Subs = 2k Row or 3 Mile Bike
ADV – C2B, HSPU, GHD, Pistols
Extra Work
21-15-9-15-21
Cal Ski
3-2-1-2-3
Rope Climbs
ADV – Pegboards or Legless Climbs