07 - 15 - distortion (capacity)

Prep -

5 rounds of:

1min Machine + 1min Dynamic movement

Then…

Hip CARs - quadruped position

5 e/s

Shoulder CARs - quadruped position

5 e/s

Hip Abduction Pail / Rail

10 sec / 10 sec - perform per side - intensity here

Work - (partner / solo) -- "for time"

55 Assault Bike - Cals

E2MOM - 2 wall walk

50 Db Clean and Press

50 D-ball + Body-over-box

55 Assault Bike - Cals

800m run