Warm Up Row 500 Meters @ a light pace

Straight into . . . Band Assisted Hip Flexor Stretch x 60 seconds per side Leg Swings x 10 reps (forward and backward)

and then . . .

Two sets of: Alternating Reverse Lunge x 10 reps Russian Baby Makers x 10 reps Plate Jumps x 15 reps (jump onto a 45 lbs plate)

Primer: 8:00 EMOM Min 1: back squat 4 reps @70-80%

Min 2: 4-8 reps kipping hspu or wall climb and handstand hold for :30

WOD 10:00 AMRAP wall balls x 12 reps 20/14 power snatch x 10 reps 95/65 bike x 10/8 cals