WARM UP

2L Ea:
soldier walks
high knees
butt kicks
karoka

MOBILITY

:60/60 banded lat stretch
:60/60 pigeon pose
:60/60 calve stretch

PART I.

(31 min)

Chipper A:

100 singles
20 pull ups
5 Amer. KBS
100 singles
15 pull ups
10 Amer. KBS
100 singles
10 pullups
15 Amer. KBS
100 singles
5 pullups
20 Amer. KBS
100 singles
10 pullups
15 Amer. KBS
100 singles
15 pullups
10 Amer. KBS
100 singles
20 pullups
5 Amer. KBS
100 Singles

*REST 3 Min. Between A. & B.

Chipper B.

15 Deadlifts (95/135)
2L BW walking lunges
15 squat jumps
2L BW walking lunges
15 EA Leg/Side plank w. leg raise
2L BW walking lunges
15 squat jumps
2L BW walking lunges
15 Deadlifts

PART II.

(est. 20 min)

“Death by burpees”

***If member drops off perform AMRAP w. time left of:

4 lengths (turf width) plate push
5/5 SA DB thruster
6 knees to elbows
7 HR push ups