Warm Up:

x2 EA/1 Length EA

• Dyn. Hip Ext. rotation + frankensteins + lunge with knee grab
• walking RDL w/reach + butt kicks + alt. lateral lunge w/backward reach
• walking quad stretch & reach + bear crawl + high knee karaoka

Core x 2 Each:

• 20 knee to elbow crossover plank + :60s scap push ups
• 20 supermans + :60s plank w. toe rock
• 20 glute bridges + :30s/:30s side plank w/thread the needle

Part I:

2 Rounds of: 10/10 DB step ups w. knee raise + 7 negative pushups

2 Rounds of: Barbell 21’s + 1 Length Plate push + 1 Length Plate OH Farmer Carry

Part II:

• 1 round of: 25 wall ball
• 2 rounds of: 200 singles + 4 Lengths sled push
• 3 rounds of: 10 American KB Swings + 5 down dog push ups + 10 slide board abs
• 2 rounds of: 200 singes + 4 Lengths sled push
• 1 round of: 25 wall ball