WARM UP

1 Big Block Run

-then-

2 Rounds:

• :30 rig – lateral bar step-over
• :30 down dog push ups
• :30 air squats
• :30 sit-outs

MOBILITY

:30 PVC good mornings
:30/30 hip swings
1:00/1:00 pigeon pose

PART I.

A. 1:00 work – :30 rest x 4 Rounds:

• cal rows + alt. body weight step-ups

REST 1:00

B. :40 work – :20 rest x 4 Rounds:

• HR push ups + KGSU

REST 1:00

C. :30 work – :15 rest x 4 Rounds:

• burpees + banded front squats

REST 1:00

PART II.

15 Minute Clock

• 100M partner sprint relay