WARM-UP

3 Rounds:

• 15 hollow rocks
• 10 kb good-mornings
• 6 russian pushups

-then-

3 Rounds:

• 6/6 kb clean + press
• 10 plank pushups
• 15 rev. crunches

MOBILITY

1:00/1:00 static hamstring stretch
1:00/1:00 1/2 knee static hip flexor stretch

STRENGTH

A. 20 Minutes To Work:

• 8 barbell strict press
• 2L heavy db farmer carry
• 8 inverted rows
• 2L kb front rack lunges

B. 10 Minute AMRAP Chipper Of:

10-9-8-7-6-5-4-3-2-1 reps of:

• dbl kb clean+squat
• turf shuttle runs (lengths)

REST 2:00

7 Minute AMRAP Chipper Of:

10-9-8-7-6-5-4-3-2-1 reps of:

• KBS
• butterfly sit-ups