Warm Up

Row/Bike/Run 3:00
+
3 Rounds:
5 Pull Ups/Ring Rows
10 Push Ups (focus on form)
15 Air Squats

Barbell (class choice before or after mobility)
10 Good Mornings
10 Side Bends
10 Back Squats
10 Behind Neck Press

Mobility

Performance & Sport

A. Back Squat E2M x 3 sets x 5 reps @ 80%

B. "Rock of Ages" (20:00 Cap)
4 RFT:
25 KB Swings
25 Push Ups
Finish w/ a 500m Row

C. 4x12 Windshield Wipers/Floor wipers (alt, 2 rounds each)