Warm-up

2:00 bike, row, ski

Walk on balls of feet x 50 Feet
Walk on heels, toes up x 50 Feet
Sampson lunges x 100 Feet
Skip down + jog back x 100 Feet
Lateral skip (both sides) x 100 Feet
Bear Crawl x 50 Feet

Strength/skill

Deadlift

12-10-8-6 @20X1

WOD

“Nicole”

20 Minute AMRAP:

400 Meter Run
Pull-Ups x Max Reps

Compare to: 6/26/2023