Warm-up
30 Plank-ups
20 Bandy side steps in each direction
20 Bandy pull-aparts
Midline
80 Hollow Rocks
Strength
EMOM10
Front Squat@80%
Odd- 3 reps
Even-Rest
-Focusing on the speed of the lift
WOD (25 minutes)
3 Rounds
1 Mile Run@75%
Rest 5 minutes
Ca$hout
STRETCH