Warm Up
2 sets
20 banded monster walks
20 tib raises
5 each side perfect stretch
20 banded face pulls
10 each side touchdown squats
 
 
Strength
Overhead Squats
4 x 5 reps@ 70%
 
 
WOD
"Savage Beast"
Every 4:00 for 20:00
shuttle runs x 200 feet (split into 25 feet segments)
rope climbs x 2 or up/downs x 4
burpee box jump overs x 6