Metcon:
Run 800m, then
10-8-6-4-2
Ring Muscle Ups
Alt. Front Rack Lunges 185/125lbs
Then, Run 800m
27 min cap
Accessory Work:
3 Rounds for quality
:30 Side Plank R/L
:30 Handstand Hold
10 Slow, controlled sots presses
-Use PVC, trainer bar etc if needed to have perfect positioning
Mobility:
3 min hamstring smash per side
3 min glute smash per side
