Warm Up:
Bike/Row 2:00 @ an easy pace

Into …

Banded hip flexor stretch x 30 seconds per side
Psoas marches with mini-band on feet x 45 seconds

Banded Clam Shell Isometric Hold x 30 seconds per side
Banded air squats x 10 reps
Fire Hydrant Isometric Hold x 30 seconds per side


Two sets of:
Side Plank Hold x 30 seconds per side
Air Squats x 15 reps
Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself.


WOD
35:00 AMRAP
800m Run

200ft Farmer Carry 35/25

400m Run

10 Strict Pull-Ups

200m Run

10 Goblet Squats 35/25

Scaled: 600/300/150, Ring Rows, Air Squats or lighter goblet squats

Rx+: 1000/500/250, 53/35 KB

Goal: 3 Rounds