WARM UP

2L Ea:

KB walking goodmornings
soldier walks
trav. air squats
alt. SL RDL
bear crawl
quad + reach

MOB/FLEX

:60/60 banded FR stretch
:60/60 banded lat stretch
:60 tactical frog

PART I.

6 Rounds Of:

Ex. #1  :40 barbell hang clean
Rest :20
Ex. #2  :40 air squats
Rest :20
*After 6 Rounds Rest 3:00

4 Rounds Of:

Ex. #1 :30 alt. db snatch
Rest :15
Ex. #2 :30 kneeling med ball slams
Rest :15
*After 4 Rounds Rest :90

2 Rounds Of:

Ex. #1 :20 double db push jerk
Rest :10
Ex. #2 :20 high knees in place
Rest :10

Rest 3:00 between part I/II

PART II.

AMRAP 18 Minutes

• 100M Run
• 30 “arms only” wall ball
• 20 2-arm rope waves
• 10 burpees