SWOD

4 sets of:
5 Ring Dip Negatives – 3 sec hold at top, 3 sec descent, legs help to top
10 Alternating “Bus Driver” Pistols

WOD

For time:
300 Alternating Lunges

*Every minute on the minute, beginning with 3…2…1…go, perform 5 Push Ups

MOBILITY

3 sets of:
Pancake Stretch – 3 pulses, then 30 second hold
Bridge x 3 reps or 20 second hold

……….

BURN

50-40-30-20-10 for time of (25 min cap):
Weighted Bridge Lifts
Box Jumps
DB Snatches
Goblet Hold Reverse Lunge