WARM UP
- 2 rounds: 1L each
- Walking rdls
- Soldier walks
- High knee skip
- Lateral lunges (each side 1L)
- Lunge to knee grab
MOBILITY
1:00 Childs Pose
1:00/1:00 Fig. 4
PART I.
5 Rounds KB Complex:
- 10/10 SA KBS
- 2L Farmer Carry
- 2L OH Farmer Carry
- 10 KB Cleans
- 10 KB Front Squats
- 10 Bent Over 2 Arm Rows
- Rest 1:00
PART II.
EMOM x 20 Min
M1 – 1L sled rope pull then push sled back to start position
M2 – 10 slide board abs
M3 – 2 tire flips
M4 – 15 OH MB toss
M5 – air bike until :30 mark