Warm Up D

• Mobility A: Hip Flexion with External Rotation x 1 min ea
• Mobility C: Super Couch Stretch x 1 min ea
• Stability A: Single Leg One Arm KB Row x 10 ea
• Stability B: Rear Foot Elevated Split Squat x 10 ea
• Dynamic Core: TRX Body Saw x 20
• Corrective Stretch: Frog Stretch Holds x 10
• 3 rounds

Conditioning

• 5 pull-ups
• 7 dB thrusters 45/20
• 9 slam balls
• 200 m run
• Rest 1 min
• Amrap 25 min