WARM UP

4 Rounds:
50 singles
1/1 TGU

MOBILITY

:90 tactical frog
:90 wall – hip stretch (legs @ v-position)
:60/60 pvc front rack stretch

PART I.

For 20 Minutes Perform:

Round 1 – 8 barbell push jerk + 15 barbell skull crushers
Rest 1:00
Round 2 – 15 db bent-over quick rows + 15 barbell curls – empty bar
Rest 1:00
Round 3 – 8/8 kb goblet lunges + 15 box jumps
Rest 1:00

PART II.

Buy In = 33 burpees

• 400M med ball run
• 1 rope climb (2 mod rope climbs)
• 20 American KBS
• 5 air squats
• 400M med ball run
• 1 rope climb
• 15 American KBS
• 10 air squats
• 400M med ball run
• 1 rope climb
• 10 American KBS
• 15 air squats
• 400M med ball run
• 1 rope climb
• 5 American KBS
• 20 air squats