121224

Warm-up:
4 Up down dog
6 Spiderman lunge
8 Tuck up
150m Run
5 Yoga push-up
10 Cossack squat
1 Bear crawl
6 Renegade row

WOD:
For time:
10 Bear crawl 25′ (width of room)

20 DB renegade row (50/35#)
10 Bear crawl

30 Abmat situp
20 DB renegade row (50/35#)
10 Bear crawl

40 Hand release push-up
30 Abmat situp
20 DB renegade row (50/35#)
10 Bear crawl

600m Run
40 Hand release push-up
30 Abmat situp
20 DB renegade row (50/35#)
10 Bear crawl

*30 minute cap. If you finish early and want to turn it to an AMRAP, go for it!

Mobility:
6 minute foam roll