10m - Dynamics
15m - HSW Drills
MetCon - 13m AMRAP
15 WBS 20/14lbs
20’ HSW (40’ Bear Crawl)
*For the HSW, hands must start behind the line and be done in 10’ segments.
Accessory - 3 sets:
10 KB/DB Floor Press (3s negative)
10 KB/DB Rows (2s hold at top)
15 Glute Bridge with Medball between knees
Mobility - Twisted Cross 90s/side.