Warm-up:
Run 400m
15 hollow rocks
15 leg swings
15 squats
Spiderman down
Samson lunges back
10 scorpions
10 matrix turns
10 barbell front squats
Strength:
Take 20 minutes to build to a new 1-RM Front Squat
WoD:
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell
Mobility:
Mash quads
Roll out lats
Lax to shoulders and pecs