"Miss Murder"

Warm Up (Complete):

• 200m Row
  * Plank & Jump Rope for the amount of time row took *
  * Your choice of plank *

Strength (3 x 10):

• Single Arm Landmine Bent Over Row
• Landmine Twist

Met-Con (For Time):

• 50 Wall Balls (20/14)(10'/9')
• 40 V-Ups
• 30 Walking Lunges
• 20 SDLHP (53/35)
• 10 Push Ups

Rest 2 Min...

Cash Out (2 Rounds):

• Assault Bike Sprint (1 min)
• Heavy DB Farmers Carry (30 sec)

Mobility (NFT):

• Banded Shoulder & Hip Distractions
• Couch Stretch
• Pigeon Pose
• Frog Pose
• Paleo Chair
• Lizard Pose
• Downward Dog
• Chest Opener
• Twisted Cross
• Foam Roll