SMR + General warm-up + Mobility
A. 8-10 min slow run / row
B. EMOM 12' - 4 sets
- 10 hollow rock + 10” hollow hold
- 15-20 Russian swing @heavy
- 50 du / 100 single-unders
C.Metcon
For time:
21-18-15-12-9 reps of:
T2B / Knee to elbow / K2C / V-ups
Box jump-overs / Box step-overs
STOH 30-50 / 20-35 kg or: Double KB / DB
D.Acc
3 sets - no rest btw.
30" tiger position hold
10/10 deadbug