Prep
3 Sets
Bike x 60 sec
Bear crawl x 50 ft
Wall Sit x 60 sec
A.
30 min not an Amrap
Row x 2 min
Half Kneeling Kettlebell Chop x 10 per side
Run x 2 min
Crab Walk x 25 ft
Duck walk x 25 ft
Bike x 2 min
Turkish Get up x 5 per arm ( no heavier than 25#)
B.
Mobility
Pigeon x 1 min per side
Frog x 2 min
Legs up the wall stretch x 2 min
Squat on the wall stretch x 2 min