Assault Bike x 3 minutes @ a light pace
Immediately followed by…
Band-Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
Three sets of:
5 Jumping Air Squats
10 Air Squats
15 V-Ups
20 Double-Unders
Take 10 minutes to build to a heavy double push press
WOD
For time:
45 burpees
40 hang cleans 115/73
35 front squats 115/73
30 T2B
25 push press 115/73
*timecap 18 min