Warm-Up:
Perform 2 inchworm + push-up after each 30′ section  
30′ walk on toes  
30′ yd walk on toes backwards  
30′ walk on heels  
30′ walk feet turned out  
30′ walk feet turned in  
30′ lunge steps w/ arms stretched overhead  
30′ heel toe hamstring stretch  
30′ high knees  
30′ butt kickers

Workout of the Day:
RX:
On a 21:00 Clock:
Every 3:00:
400m Run
15 Handstand Push-ups
*Rest with any remaining time before the next 3:00 interval

Level 2:
On a 21:00 Clock:
Every 3:00:
400m Run
5 Wall Walks

Level 1:
On a 21:00 Clock:
Every 3:00:
400m Run
15 DB Strict Press (25/15#)

Accessory:
3 Sets:
:30 Ring Flyes or DB Flys
:30 Reverse Ring Flyes or T-Raises
:30 V-Ups

Stretching:
2 Sets:
:30 Doorway Stretch / Arm
:30 PVC Pass through
:30 Seated PVC Press Behind the Neck
:30 Cuban Press

AUX:
Midline 1:
4 Sets:
15 Weighted Hip Extensions (25/15#)
30 Glute Bridges
:30 L-Sit 
*Rest as needed*

Midline 2:
2 Sets:
150′ Sandbag Bearhug Carry (150/100#)
50 Banded Good Mornings
25 Banded Side Steps (Right)
25 Banded Side Steps (Left)

Skill 1:
EMOM 12:
Even: 50′ Handstand Walk (Around 3 Obstacles)
Odd: 8 Candle Sticks

Skill 2:
6 Rounds:
250/200m Row
5 Touch & Go Snatch (135/95#)
– Rest :45 btw. rounds

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