Warm-up
• 20 cal Bike

• Squat Hold
Pigeon Pose
• Squat Hold
• Twisted Cross

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Conditioning

4 RFT:

•25 Thrusters #45/35

•5 Bar MU/10 Pullups
Rest 3 min

•1000m Row

Rest 3 min

4 RFT:

•10/7 Cal Bike

•10 GHDs/Situp Strikes