WARM UP
2 Rounds:
- 6/6 KB SA Squat Clean
- 8 Rotational Pushups
- 10 Butterfly Sit-ups
MOBILITY/FLEXIBILITY
:30 PVC Pass Throughs
1:00/1:00 PVC FR Stretch
:90 Tactical Frog
PART I.
5 Rounds:
- 20 Front Squats
- 15 Box Jumps
- 10 HR Pushups
- 1:00 HARD Row, Bike, TM Sprint
***Start in waves of 5
PART II.
12 Minute AMRAP
- :20 Ring Hollow Hold – or – Mod. Hollow Hold
- Max Plank Hold (Planksgiving Challenge)
- 20 Med Ball Sit-ups
- 15/15 Monster Band Core Twists