WARM-UP:

  • 400M Run
  • IDO’s Scap Routine
  • IDO’s Squat Routine

SKILL-WORK / TECHNIQUE:

  • 5-5-5-3-3-3 Back-Squat

WOD:

“Chip-off-the’ol’ Block.”

  • 20 Burpees
  • 30 Push-Ups
  • 40 Air-Squats
  • 50 Ab Mat Situps
  • 40 Air Squats
  • 30 Push-Ups
  • 20 Burpees
FOR TIME.

MOBILITY / CASH-OUT:

  • Roll-out / Trigger-Point Work