Warm Up
3 Rounds
200m Row
10 Air Squat
5 Inchworm to Cobra

Mobilize / Stretch

Core Work
Tabata 4 Rounds
Plank
Advanced Plank
Hollow Hold
V-Sits
Skills / Strength
Back Squat
5×6
Increase weight incrementally to a heavy set
Metcon
MR.18.09.13
AMRAP 12 mins
8 Pushup
16 DB Snatch
25 Double Unders