Mobility
Foam Roll x 10 pases each:
Quads
IT Bands
Thoracic Spine
Lats

Skill/Strength
1) Front Rack Reverse Lunges: 3 x 6 ea. Rest 60s.
2) BB Single Leg RDLs: 3 x 10 ea. Rest 60s.
3) Serratus Crunch: 3 x 10-15. Rest 60s.

Metcon
AMRAP x18 minutes:
Run 200 meters
12 Russian KBS (70, 53)
Run 200 meters
12 T2B
L3: (53, 35)
L2: (45, 30) (Knee Raises)
L1: (35, 25) (100-200m runs) (Sit-ups)”