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