Strength:

Toes to Bar: 1 x Max Unbroken Reps

Metcon:

For Time:

Run 1 mile

100 Double Unders

100 Air Squats

Run 800 Meters

75 Double Unders

100 Hollow Rocks

Run 400 meters

50 Double Unders

100/75 Push Ups

30:00 Time Cap

Hips & Back & Hamstring Work:

2 sets of:

25 Banded Hip Flexor Pulls

50 Banded Pull Aparts

50 Banded Leg curls