Prep
2 Sets
Banded Monster Walk x 14 steps forward / 14 step backwards
Banded side shuffle x 14 step per side
Band Pull threw x 28 reps

Essentials:
A.
Hero WOD (scaled)
‘Keithroy Maynard’
5 rounds for time
Box Step Ups x 44 reps 24/20
Incline Push Ups x 12 reps
Air Squats x 12 reps

B.
Core Finisher
3 Sets Not For Time:
Barbell Roll Out x 10 reps
Strict Hanging Knee Lifts x 10 reps
Boat Hold x 30 sec

C.
Mobility
Saddle x 2 min
Seal x 2 min
Table top Bridge x 10 reps with 10 sec hold

Fitness:
A.
Hero WOD
Keithroy Maynard
5 rounds for time
Box Step Ups x 44 reps 24/20
Push Ups x 12 reps
Air Squats x 12 reps
*RX is with 20# vest, if no vest then hold a 20# med ball for the step ups and squats.

B.
Core Finisher
3 Sets Not For Time:
Barbell Roll Out x 10 reps
Strict Toes to Rings x 10 reps
Plate Overhead Boat Hold x 30 sec

C.
Mobility
Saddle x 2 min
Seal x 2 min
Table top Bridge x 10 reps with 10 sec hold