3-5 minutes of workout prep
skater squats x 10/side
lateral goblet squats x 10/side
TGU – 3 minutes – light weight
Good Mornings x 10

A FS – 2 RM in 5 attempts
B Weighted pull up – 3 RM in 5 attempts
12 minute cap to finish the following –
1K row
45 thrusters, 95/65
30 burpee pull ups
in remainding time accumulate max L-sit

Cool Down
twisted cross x 30sec. per arm
wall stretch x 30sec. per leg x 2

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