Warm up(0:00-10:00)

30 sec Active dive bombers
Active spiderman-jog back

30 sec Downdog w/foot pedal
Active Samson-jog back

30 sec knuckle drags
Cossack squats-jog back

Mobility(10:00-15:00)
1:00 min pigeon per
1:00 min ankle stretch per

Skill/Teach(15:00-25:00)
Row-quick handle return, finish pull at 11 o'clock position

Jump lunge-back knee touch, full extension at the top

Abmat sit up-full range of motion, hands touch by head and toes

Hrpu-chest touch floor, hands release full plank at top

Metcon(18)
AMRAP in 18 minutes

“Jump Ship”

21/15 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand Release Push-ups

Opt(12)
5x5 hip extension
5x5 superman
Tabata single/double under

Finisher
30 band pull aparts
100 bicycles
1 min samson per