Warm up(8)
:45 sec active spiderman
:45 sec bike

:30 sec knuckle draggers
:30 sec hollow rocks

:15 sec walking samson
:15 sec push ups

Mobility(8:00-13:00)
Elevated child's pose-1 minute
Couch stretch-2 mins per

Skills/Teaching(13:00-25:00)
Pull ups-hollow body
Toe to bar-long hollow kip, chest through

Run through(25:00-30:00)
20m zombie run
4 pull ups
20m zombie run
3 hspu
20m zombie run
2 ttb
20m zombie run
1 bear crawl

Metcon/*Rx(25)
200m zombie run
40 hand shredder's
200m zombie run
30 crown crushers
200m zombie run
20 gut gushers
200m zombie run
10 creepy crawlers

accessory work(10)
3x10
tri rippers
bicep busters

Finisher
3x :30 sec plank
30 scap push ups
2 min hip opener