WARM UP

400M Run

2x:

Fence Drills

10 Lunges (each leg)

10 Air Squats

10 Lunge to Instep (total)

10 Pushups

MOBILITY

Banded Shoulder

Coach’s Choice

WOD

18 Min EMOM:

Min 1 – ME Bar MU or C2B Pull-up

Min 2 – ME 10 yd. Shuttle Run

Min 3 – 10 WBS (20/14) as High as Possible