Warm Up
Skipping Practice 2 minutes
3 Rounds
3 x 30 seconds ES Palloff Hold
20 x Inch Worms
20 x Med Ball Crush and Squat
Strength
Front Squats
Heavy – From Rack
Reps – 3.3.3.3.1.1 – find your max
Progressive
WOD
In 20 minutes
Row or Bike
200 meters
400 meters
800 meters
400 meters
200 meters
* 1 minute rest in between work sets