Warmup
Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7's
+
Hip Halo Warmup
-into-
3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps
Strength
Heavy Single Split Jerk 10 -12 Minutes
WOD
Freedom (RX'd)
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar
Mobility
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)