Warm-up 200 M Run
Couch Stretch
1:00/side
Pigeon Stretch
1:00/side
3 Round
20 Double Under
10 Air Squat
2 Round
20' Each Direction Banded X Walk
10 Banded Good Morning
10 Glute Bridge Strength 1: Back Squat (9@57%, 7@62%, 7@67%, 5@72%, 3@77%) 2: Front Squat (1x10@55% of Back Squat 1 RM) Metcon Metcon (Time) 5 RFT
3 Sets Bear Complex (95/65)[115/75]
10 Burpee Over Bar
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