WARM UP

:90/90 SMR Lats
:90 SMR T-Spine
:60 PVC Pass Throughs
:30 PVC OHS

PART I.

E2Mon2M x 24 Minutes:

• M1 – 6 barbell hang power snatch + 10 inverted rows
• M2 – row/bike/TM run until :90 mark
• M3 – 7 ploy push ups + 5 db goblet squats + 7 box jumps
• M4 – 19 burpees until completed – after completion then use as rest interval

REST 4:00 between PI/PII

PART II.

Round 1 – 800M run (x3 around) + 21 KBS + 21 Knees 2 Elbows
Rest 2:00
Round 2 – 800M run + 15 KBS + 15 K2E
Rest 2:00
Round 3 – 800M run + 9 KBS + 9 K2E