Warm Up 400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers 16 PVC Overhead Squats

Mobility Two sets of: T-Spine Pulse on Bench x 30 seconds Foam Roll Lats x 30 seconds each side

and then …

Hawaiian Squats x 3 reps per side Deep Squat Progressions x 5 reps

WOD Every 3:00 for 8 rounds 7 thrusters 95/65 sprint to fence and back rest the remaining time- 100% effort on each round!!!

Post WOD accumulate 1:00 L-sit or L-hang hold