Warmup

  • 200 Meter Run
  • Quad Stretch
  • Knee to Chest
  • Solider Kicks
  • Side Lunge
  • Cradle Stretch
  • Walking Samson
  • Walking Spidermans
  • Side Shuffle
  • High Knees
  • Butt Kickers
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

Strength

Back Squat – 5 rounds of 3 reps

WOD

“Daniel” – for time

  • 50 Pull-ups
  • 400 Meter Run
  • 21 Thrusters (95/65)
  • 800 Meter Run
  • 21 Thrusters (95/65)
  • 400 Meter Run
  • 50 Pull-ups