Warm-up:
Run or Row
Crossover Symmetry
Banded Lat Stretch
15 Matrix Turns
Bear Crawl Down
Backwards Bear Crawl Back
10 Dive Bomber Push ups
15 Hollow Rocks
15 Supermans
10 Pullups
Strength:
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
***Record Max reps of strict pullups
WoD:
10 Renegade Rows
20 Calorie Row on Rower
30 Russian Kettlebell Swings (70/53#)
400 Meter Run
Mobility:
Roll Posterior
Mash Lats on Roller
Mash Quads