WARM UP

(12 min)

a) 2 min cal row
b) :30 Ea – inch worms, down dog cobra, active sampson, air squats
c) EVERYONE TOGETHER 30:15 x 4 Rounds of: KB Sumo Deadlifts + Alt. Side Lunges

MOBILITY

:90/90 pigeon pose
:90 Childs pose

STRENGTH

(20 min)

4 Rounds Of:

• 10 strict db oh press
• 20 oh db tri-ext
• 10 bent over barbell rows (95/65)
• 20 empty barbell curls
• rest :60

METCON

20 Min AMRAP

200M Run
25 Plate Sit-ups
20 Back Squats (105/85)
15 Sumo Deadlifts (135/95
10 DB Push Press
Rest :60