• 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
    • 1RM Clean
• Mobility
  • 10min Bike Ride
  • Hamstring Flossing
  • Couch Stretch
  • Shoulder Distraction