Fourfold Game

WARM-UP Dynamic Warm-Up & WOD Prep

SKILL

"Pancake" - Hip Mobility

STRENGTH

Back Rack TAG Step Downs 3 x 10 (Each Leg)

WOD "Fourfold Game" - 4' AMRAP x 4 Rounds:

200m Run

30 Air Squats

10 HR Push-Ups

Remaining Time AMRAP:

a) Cal Row

b) Burpee Box Jump Overs

c) Wallballs

d) Pull-Ups

2' Rest After Each Round

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind."