Warm Up: 5 Min Limit
2 Rounds
20 M Bear Crawl
5/leg lunges
10 TTB

Midline: 8 Mins
Rotating 1/2 Tabata (20/10)
Hollow HoldPlank Hold – Go to harder variations if needed
Flutter Kicks
Russian Twists (25/15)

Mobility: 12 Mins
2 Min / leg of each
Hamstring Roll on box w/ lax ball
Quad Roll w/ lax ball
Banded Distraction Samson Stretch

Metcon: “No Parley” – 15 Mins
3 Round Tabata – 45/15
Swab the deck Burpees
Chasing the Booty (10 M Shuttle Run)
Walk yer Plank (Walk from hands to forearms)
Row yer Boat (Row for M)
Treasure Chest Walk (Walking Lunges w/ 45/35 plate at chest)

Elite Competition Class
1) Bench 15 Mins
4 x 5

2) Metcon: 15 Min Cap
15-12-9
Deadlift (275/195)
Box Jump (36/30)Weighted Pull Ups or Strict
Bike or Row for Cals