4 2

Warm-up
 8 Minutes:

• 10 Ring Rows
• 30s Samson Stretch R
• 30s Samson Stretch L
• 10 Box Push-ups
• 10 Hanging Knee Raises

Mobility

• Glute Smash and Floss - 2:00 each side
• Classic Triceps and Lat Stretch - 1:30 each side

WoD

90s stations, 4x through
(24 min total)

1) 8 Strict Pull-ups
             **  SUB    2-3s Pronated Negatives x 5

2) 16 Single Arm KB Overhead Walking Lunge
             **  SUB   16 Single Arm KB Overhead Walking Lunge

3) 60s One Set Unbroken Push-ups,
            remaining time Tricep Extensions
             **  SUB    60s One Set Unbroken Box Push-ups (min 10),
                           remaining time Tricep Extensions

4) 60s Accumulate L-sit
             **  SUB     60s Accumulate Knee Raise Hold

Finisher

• 2k run at recovery pace

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