Warm-up: 1/2 Tabata
G2OH w/ plate, POF Squat, Situps. Dynamic Stretch
Pendley Row
Strength: Pendley Row
4 Reps AHAP EMOM 10 Min.
You must contact your body just below the sternum on each rep.
WOD: FREE BIRD
9 Min. AMRAP
5 Box Jumps 24/20
5 T2B
5 Burpee
Icing: 30 ft. Handstand walk