Mobility

Limber 11

Strength/Skill

Hatch
or…
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

Metcon

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

then…
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm