WARM UP

(12 min)

3 Rounds:
9 burpees
400M Run

+

:30
down dog push ups
kb hip hinges
inch worms
air squat to calf raise

MOBILITY

(4 min)
:60/60 sa Childs pose (thumbs up)
:60/60 couch stretch

PART I.

(24 min)

40:20 x 4 Rounds:

• db chest press
• alt KBS
• med ball ab throw
• kb front rack lunges
• modified rope climb
• plank

PART II.

Get as far up & back down the ladder as possible with time left:

2ooM run
10 KB push ups
200M run
10 KB push ups
10 KB 2 arm high pull
200M run
10 KB push ups
10 KB 2 arm high pull
10 KB 2 arm cleans
200M run
10 KB push ups
10 KB 2 arm high pull
10 KB 2 arm cleans
10 KB 2 arm front rack squats