1.Warm up

Spider man Walking Lunge

 

2.Mobility

90/90 Hip Switch

 

3.Skill

Inverted Burpee

 

4.METCON

7 Round For Time (17min cap)

5 Inverted Burpee (Wall) (A.Kick)

10 KB Sumodeadlift High Pull (32/24)

15 HR Push up