WARM UP:
200m Run
Fence Drills
2X:
50 Foot Bear crawl
50 Foot Duck walk
20 Banded Monster Side Step Ups
10 Squats with red band
10 Plank/Downward Dog Toe Taps
10 Hip Opener Stretch
SKILL:
BSQ
2:00 to perform:
20 Reps at 50%
(4:00 rest)
2:00 to perform:
20 Reps at 55%
WOD:
4 RFT
7 Clusters
400m Run