Warmup: 2 min airbike or 500m row, then- movement prep with Coach

1) 10 min EMOM- 1 Snatch, climbing

2) 3 sets- 100 foot Lunge (50 feet Down and Back) with DB’s held at farmers carry position, Max Unbroken Supine Ring Rows, rest 3 min


-2 min modified pigeon pose

-2 min lacrosse ball glutes