Warm Up

6:00 running clock
2:00 Row/AD
+
AMRAP remaining time
Butt Kicks
High Knees
Karaoke High Step
Run down, back pedal back

10+ back squats w/ empty bar to identify specific areas of resistance (include holds at bottom and, slow reps, and quick controlled reps)

Mobility:
~ Side Lunges
~ Banded Hip
~ Banded Hamstring
~ Scorpion/Iron Cross

Performance & Sport

A. E2M x 10
Odd: 2 Back Squats, across
Even: 3-7 Strict Pull Ups/Ring Rows*
*Stay well below a max effort set, work efficiency

B. "Rabuf"
21-15-9 for time:
Burpees
Back Squats (135/95)
T2B/K2E

C. Tabata Sit Ups (GHD or Ab-Mat)