Warm-up
Run 400m or Row 500m
100 Jumping Jacks
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Russian Lunge
30 Squats
30 Medicine Ball Cleans
30 Hollow Rocks
10 Back Extensions on GHD
WOD:
Strength
Back Squat (80% 1 Rep Max) (Perform 3 lighter sets before beginning WOD)
5-5-5-5-5
Metcon
Tabata Wall Ball
DEMONFIT 