Warm Up:
3 Rounds
10 russian baby makers
1 length walking piriformis stretch
10 cossack squats (each side)
1 length duck walk
10 half burpees
Strength:
Front Squat
5 x 3 AHAP
WOD:
1000m row for time
Cash Out:
5 x’s 1 length Bear Crawl Sled Pull AHAP