Mobility:
Roller - Glutes, Quads
+
2 Minutes of 90/90 Flow
Warm Up:
3 Rounds
30 seconds of Glute Bridge
30 seconds of Side Planks, switch at 15 seconds
+
1 minute of Air Squats
Strength: Back Squat
1 Set every 2 minutes, score heaviest set of 3
5 - 5 - 5 - 3 - 3 - 3 - 3
WOD: 4 Rounds For Time, 15 minute Cap
15 Heavy Wall Ball
15 Heavy KB Swings, eye level swing
Run 200m
Rest 2 Minutes