1. Warm up/mobilize
2. Strength
Core
3 Rounds
3 x Hanging Knee Ups (left, right middle)
5 x Roll outs
10 x Bridges
20 x Russian Twist w/ Med Ball
3. Skill/Strength 2
Turkish Get up
1-1-1-1-1 (1 rep per arm for each round)
4. WOD
For Time
10-9-8-7-6-5-4-3-2-1
Pull Ups
Burpee Box Jumps (24/21)
5. Recovery