Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Jumping Jack
10x Airsquat
10x Buttkicks

Movement prep
20/10 x 3
– Toes to heel rocks
– Frontrack Mobility
– Frontsquat Hold

WOD prep
5 Min to test Frontsquat weight

WOD
3/2 Min Interval, 4 Rounds
200m Run
6x Frontsquat

Cool Down
1 Min each
– Pigeon Stretch (L/R)
10x Pike – Squat