- Warmup
- :30 Seconds x 2 Rounds
- Active Spidermans
- Active Samson
- Walkouts
- Air Squats
- Barbell Warmup
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Presses
- 5 Stiff-Legged Deadlifts
- 5 Front Squats
- Mobility
- Front Rack Stretch – 1 Minute
- Dumbbell Ankle Stretch – :30 Each Side
- Rehearsal
- 3 Rounds
- 3 Dumbbell Squats
- 3 Barbell Cleans
- WOD – 18.2 in 12 total mins
- 1-2-3-4-5-6-7-8-9-10:
- Dumbbell Squats (50/35)
- Bar-Facing Burpees
- 18.2a
- Mobility
- 10min Bike Ride
- Hamstring Flossing
- Couch Stretch
- Shoulder Distraction