1.Warm up

4 Round

25ft Bear Crawl

20 Hip Bridge

 

2.Mobility

Pigeon Stretch

 

3.Skill

Cardio skill

 

4.METCON

3 Round for time (17min cap)

400m Run / 500/400Row / 500/400 ski / 30/24Bike

21 Squat

15 HR Push up