WARM UP

5 Minutes General/Dynamic Mobility Flexibility

+

3 Rounds Ea (20:10):

• a) lateral cone 2 feet hops + TRX rows
• rest 1:00
• b) burpees + KB postural sit-ups
• rest 1:00
• c) speed ladder high knees + hanging knees to chest from rig
• rest 1:00

PART I.

A. 4 minute AMRAP

• 15 mountain climbers
• 15 sumo deadlift high-pulls (55/75)

Rest 2:00

B. 4 minute AMRAP

• 12 barbell front squats
• 12 over the bar burpees

Rest 2:00

C. 4 minute AMRAP

• 9 mountain climbers
• 9 sumo deadlift high pulls

Rest 2:00

D. 4 minute AMRAP

• 6 barbell front squats
• 6 over the bar burpees

Rest 2:00

PART II.

Partner You-Go-I-Go x 9 Rounds EA

• 2L partner banded sprint
• 2L OH farmer plate carry
• 10 butterfly sit-ups