Movement Prep

Tibial Nerve Glide
Femoral Nerve Glide

Warm-up

2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski

Skill

Paralette/Box Pass Throughs

Strength

L-Sit Holds

Conditioning

For Time...

600m Run
30 DB Thrusters (55/35)
400m Run
20 DB Thrusters
200m Run
10 DB Thrusters

Scaling

Row or Ski meters
Go light