Kitchen Sink

Warm-up:

Run 200m
15 Wall Balls
15 Sit-ups
Run 200m Backwards
15 Pull-ups
20 Lunges

Mobility:

Athlete's Choice

Skills & Technique: (Click below for links to more info)

Wod:

Kitchen Sink

Run 400m
15 Wall Balls
18 GHD Sit-ups
21 Pull-ups
40 Walking Lunge Steps

30 Minute AMRAP

Auxiliary Work:

Focused Foam Rolling 10 Minutes