• WARMUP
  • Run 400m
  • 2:00 Couch Stretch Each Leg
  • 2 Rounds
  • 15 Dislocates
  • 10 Air Squats 
  • PVC Front Rack Stretch :30 each arm 

  • METCON
  • 4 Rounds
  • Run 400m
  • 10 Front Squats 185/125
  • Rest 2:00
  • Then…
  • 2 Rounds
  • 50 sit-ups
  • 60 Second Hollow Hold