A. Run 400
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)
B. Back Squat
Take 15 minutes to find your 1 rep max
10-7-5-3-1-1-1
C. 5 RFT:
15 Push Jerks 95/65
12 C2B Pull up
9 SDHP 95/65