FBB Flow Warm-up

3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate...increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops

-10:00 Cap-

3 SETS FOR REPS
1:30 Max Cal Row or Bike
1:30 Max Wall Balls
1:30 Max Russian KB Swing (70/53)|(5335)
1:30 Max Double Unders

-2:00 Rest b/t Sets-

FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB

*Perform 1:30 on each side of the body.