| METCON: (25:00) | |
| 5 Rounds: | |
| 200 M Run | |
| 8 Pull Ups (ADV: Chest to Bar Pull Up) | |
| 200 M Run | |
| 8 Toes to Bar | |
| 70 Double Unders (ADV: 60 Crossover Singles) | |
| Posterior Chain Accessory Work: (20:00) | |
| 3×8-12 Barbell Hip Extensions | |
| 3×8 EACH LEG — Staggered DB Stance RDL | |
| 3×12 Ring Face Pulls | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Banded Mobility and Soft Tissue Work 20:00 |