Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
WoD: 12’ AMRAP (run heats as necessary)
80’ Farmer’s Pinch (2×25 / 2 x 15) a/b) 15s/10s c) <= 10 25 Abmat Sit-ups 80’ Farmer’s Pinch (2x25 / 2 x 15) a/b) 15s/10s c) <= 10 150m Sled Drag (70/50) a) 55/40 b) 45/25 c) <= 25 Cash Out: 5 each arm Turkish Get-ups (heavy, but perfect) MOB: Roll Posterior Chain and Lax Shoulders