WU:
8 min Amrap:
30 sec Hollow Body hold
10 AirSkwats
30 sec Arch Hold
10 Hang-2-Active
30 Sec Couch Stretch (ea leg)
3 Max Distance Broad Jumps
HeroWOD:
“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20
COOL:
400m JOG
Frog Stretch