Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
10 Push-ups
10 Air Squats
Strength: 15′ to finish 5 x 5 Bench Press @ 75-80%
WoD: 100 Wall Balls for Time
Every time you have to drop or hesistate with the Wall Ball or miss the target, run 400m
MOB: Roll Quads, Hamstrings, IT Bands / Mash Achilles