Warm up(0:00-10:00)
Rowling x5
Penalty=turkish get up
then
:30 sec knuckle drags
:30 sec down dog w/foot pedal

:30 sec alt single leg deadlift
:30 sec active dive bomber

Mobility(10:00-15:00)
Child's pose-1:00 min
Double ankle stretch-1:00 min per

Pointers(15:00-20:00)
Row-quick handle return, 11oclock finish
Burpees-full r.o.m, open hips, chest touch
Double unders-wrist close, turn with wrist, controlled bound

Prep:
10 low singles
10 big hop singles
10 dbl taps
10 du's or attempts

Metcon(23)
6 Rounds for Total Reps in 23 minutes

“The Ghost”

1:00 Calorie Row, Bike or Jing

1:00 Burpees

1:00 Double Unders

1:00 Rest

Opt(12)
back or box Squat 5x3
3x6 reverse fly ss w/hammer curl
Gym goat
5x5 back extensions

Finisher
30 w-raise
30 band pull aparts
:30 sec v sit
100 flutters
1:00 min quad stretch per