Warm-up 15/12 Cal Bike or Row
2 Round
10 90-90 Hip Stretch
10/Side Half Kneeling Ankle Stretch
5 Warrior Squat
5 Inchworm
2 Round
:30 Foam Roll Thoracic Spine
10 Cat Cow Stretch
10 Each Direction Kneeling Wrist Stretches
10 Thread the Needle
2 Round
5 Deadlift
5 Hang Power Clean
5 Tempo Front Squat Strength Tempo Front Squat (8 x 2 @ 78% of 1 RM. 2 Min Intervals) Metcon Metcon (AMRAP - Rounds and Reps) AMRAP 12
21 AbMat Sit Up
15 Russian Swing (53/35)
9 Push Up BrewCity Home WOD Metcon (Time) AMRAP 18
21 Sit Up
15 Push Up
9 Burpee
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