Warm Up
400m Run
Banded Hip Opener
10 Banded Shoulder PT/7 V-rolls
10 Toe Touches
10 Scap Pull up/ Push Ups
5 Wallball Thrusters/ 5 Wallball Shots
Demo Movements
WOD
Dirty 30 (30 Minute cap)
30 Box jumps
30 Pull ups
30 kettle swings (53/35)
30 Front squats (95/75)
30 T2B
30 Push press (95/75)
30 dead lifts (95/75)
30 wall balls (20/14)
30 Bar facing burpees
30 double unders