Warm-Up / Mobility
- 400M Run or 500M Row
3x
- 10 PVC Dislocates
- 10 PVC OHS
- 10 GHD Hip Extensions or Supermans
Strength
10 Minute - Every Minute on the Minute (EMOM)
- 3 Snatches at 90% of 1 rep Max
Met-Con
For Time
- 4x
- 400M Run
- 10 Hand Stand Push-Ups
- 15 KB Swings 2 Pood / 1.5 Pood
- 20 GHD Situps
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