WARM UP

20:10 x 4 Rounds of:

• wide-outs
• long lever plank hand taps
• pvc good-mornings

-then-

:30 pvc pass throughs
1:00/1:00 pvc shoulder stretch

PART I.

A. 3 Minutes On/2 Minutes Off x 3 Rounds:

• 10/10 alt db snatch + 10/10 alt side lunges + plate sit-ups until time completes

B. 3 Minutes On/2 Minutes Off x 3 Rounds:

• 20 push-ups + 30 alt. banded bicep curls + short lever plank until time completes

PART II.

Conditioning

• 10 burpees + 50 singles
• 10 split jumps + 50 singles
• 20 sit-ups + 50 singles
• 20 sit-outs + 50 singles
• 30 air squats + 50 singles
• 30 Kbs + 50 singles
• 40 crunches w. feet up + 50 singles
• 40 mountain climbers + 50 singles
• 50 bicycle abs + 50 singles
• 50 jumping jacks + 50 singles