Group: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 3 x 20 KBS (HAP) with 1 minute rest in between sets (using clock)
WoD: 14’ AMRAP with Ascending DUs
30 Mountain Climbers
Round x 10 DUs*
200m Run OR 250m Row (your choice, both are “Rx”)
* Each round do the round x10 DUs. First round do 1×10 DUs or 10. Second round 2×20 DUs or 20. Etc…
Cash out: 3 x 10 Floor Wipers
MOB: Roll Posterior Chain and IT Bands / Mash Achilles