WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises SKILL: Every 3 min for 12 mins (4 sets) 8 Back squats WOD: 16min AMRAP 250m Row 12 Burpees over bar