PUSH/FLIP/PULL

1. WARM UP
Mobility WOD
- Foam Roll: IT-Band
- Band: Wrist
- Band: Shoulder External Rotation

Dynamic Warm Up
- Run 1000m or Row 1200m

2. SKILL & DRILL

A. 3 rounds for form:

- Hollow Rock, 20 reps

- Ring Dips, 5 reps

B. 3 rounds for form:

- Ring V-Outs, 10 reps

- GHD Situps, 20 reps

3. STRENGTH

- Burgener Warm Up

- Front Squats, 12x2@60% of 1RM (on the min)

4. WOD - PUSH/FLIP/PULL
3 rounds for time:
- Car Push, 25m
- Tire Flip, 25m
- Backwards Sled Drag, 25m (135/95#)

Rest 5 min between rounds.