WARM UP

(9 min)

3 Rounds Of:

• 1st round – :60 singles + 1 easy parking lot lap
• 2nd round – :60 singles + 1 moderate parking lot lap
• 3rd round – :60 singles + 1 fast parking lot lap

MOBILITY

(4 min)

:60/60 static hip flexor stretch
:60/60 static hamstring stretch

PART I.

(est. 18 min)

Run 1/2 mile (around building 3 times)

15-12-9 Of:

• barbell sumo deadlift (135/105)
• push ups
• plate sit-ups

Run 1/2 mile 

-then rest 4 minutes between part I/II

PART II.

EMOM x 20 Min

• M1 – 10 cal rows
• M2 – 10 burpees