WARM UP

400m Run

1 Set of Fence Drills

20 Pelvic Raises

15 Single Leg Pelvic Raises (each leg)

5 Part Hip

10 Inch Worm tok Push-up

20 Jumping Squats

STRENGTH

15:00 to Complete

3x ME FSQ From Ground (205/115)

WOD

4 Rounds for Time (20:00 Cutoff)

20 Push-ups

30 1 Arm KB Shoulder to Overhead (24/20)

40 Abmat Sit-ups