WARM UP

5 Minutes General/Dynamic

+

20:10 x 4 Rounds:

• sit-outs + long lever plank w. hip ext.

PART I.

*Men = 135lb start
*Women = 95lb start
*increase weight each set until 2 reps then decrease weight

Deadlift Ladder
12-10-8-6-4-2-4-6-8-10-12
+
2-4-6-8-10-12-10-8-6-4-2
Push-Ups

PART II.

• 2 Rounds Of: 8/8 SA KB Snatch + 15 med ball front squats
• rest 1:00 after 2 rounds
• 2 Rounds Of: 10 turf width plate push + 12 slide board abs
• rest 1:00
• 2 Rounds Of: 21 wall ball + 1:00 wall sit
• rest 1:00
• 2 Rounds Of: 250M row + 20 hollow rocks
• rest 1:00
• 2 Rounds Of: 15/15 SA KBS + 25 mb slams