WARM-UP:

1 Set of fence drills

:30 Drills
Lunge to Instep
Wall squats
OHSQ PVC squats on rig (CLICK LINK TO LEARN MORE)
Good morning
Lunges
Push ups

Stretch

SKILL:

SuperSet ( 12:00 )

4 Sets:

6 KB Bulgarian split lunges each leg

15 Barbell OHSQ (45/35)

WOD:

Chipper (18:00)

400m Shuttle Run
100 Sit-ups
40 Plate Facing Burpees
30 Dumbbell Hang Squat Cleans (40/25)
200m Run

Cash-out:
Group Stretching