Warm Up

Game - Coaches Choice (5:00)

General Mobility - 4-5:00
-High Hamstring (Box)
-Hip Stretch (Box)
-Couch (Box)
-Kicks
-Trunk Twists
-Bear Hugs

DB/KB Lunge Review/Prep (5-6:00)

Row Review/Prep (4:00)

WOD - Primary Focus

"Breadcrumbs"

EMOM x 20

Min 1: 200m Run
Min 2: 20 Abmat Sit Ups
Min 3: 50' DB/KB Front Rack Lunges (you choose the weight)
Min 4: 15 Calorie Row

Accessory Work - Secondary Focus

10-15:00 of Goat Work