WARM UP

1 Big Block Run

-then-

• 5/5 each direction (per side) – fire hydrants
• 10 roll back to v-reach
• 10/10 wide step mountain climbers
• 10 groiners
• 5/5 active sampson
• 5/5/5 I’s, Y’s, T’s

-then-

10 burpees

STRENGTH

A. Series – 4 Rounds:

• 12 bench press
• 8/8 KB step-ups
• rest 1:00

B. Series – accumulate 40 pull-ups with limited assistance in 5 minutes

CONDITIONING

25 Minute AMRAP

Buy In = 30 KGSU
50 meter build up sprint (3 cones – start (1) – top speed (2) – finish (3)
50 meter body weight lunges
100 meter farmer carry
4 tire flips (outside)
Cash Out = 30 KGSU