Mobility: Hips

Midline:
EMOM x 12
1) Candlestick Lever x 6 @3111
2) Standing Russian Twist w/ barbell x 10
3) Plank Punches x 14 (Do not over reach or over extend. Back/shoulders should be flat)

Skill:
Pull-up Variations

WOD:
500m Row, 400m Run, 30 L-sit Leg Lifts
400m Row, 300m Run, 20 Ball Slam (25/15)
300m Row, 200m Run, 1min Plank Hold

Stretch, mobilize and get ready for 16.4 tomorrow!