WARM UP
2L Ea.
- soldier walks
- lunge-knee grab
- heel step walk
- kb goodmornings
- forward groaners (1L)/rev. groiners (1L)
- lateral lunge & reach
+
3 Rounds:
- 100 singles
- max hand stand hold
MOBILITY
:60/60 banded hip flexor stretch
:60/60 banded front rack stretch
:60/60 calve stretch
PART I.
4 Rounds Of: 10 barbell hang clean + 5 max height box jumps + 2L KB farmer carry
Rest 2 Min (after 4 rounds)
4 Rounds Of: 10 sumo deadlift high pull + 5/5 SA KB 1/2 kneeling windmill + 2L OH farmer carry
Rest 2 Min
4 Rounds Of: 10 shoulder to overhead + 5/5 SA KB front squat + 2L front rack KB carry
Rest 2 Min
PART II.
AMRAP with Time Left – “You-go-I-go”
- partner banded sprints
- 12 partner sit-ups
- 9 HR pushups
- 6 med ball burpee slams