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

  1. 10 min to est Max Turkish Get up each side
  2. 4 Rounds for time- 40 Foot Bear Crawl with KB Push (70/53), 40 Foot Walking Lunge with KB held at side (alternate hands every 20 feet)


-2 min barbell trap smash

-2 min modified pigeon pose