Friday, August 31st

Warm-up
30-20-10
Jumping Jacks
Banded Side Step (split reps per leg)
Bent Over Row w/ lightest bar
Hollow Hold (:30/:20/:10)
Strength
Front Squat
7×3 @75-80%
WOD-4 RFT
50 Jumping Lunges
400m Run
(18Min Cap)