WARM UP
2 Rounds:
- 5/5 alt. side lunges
- 1L act. sampson
- 10 supermans
- 1L trav. fig 4
-then-
7 minutes of:
- 4L shuttle run
- 10 air squats
- max plank hold
MOBILITY/FLEXIBILITY
1:00/1:00 pigeon pose
1:00/1:00 1/2 knee towel shoulder stretch
PART I.
2 Rounds Of: :30 singles + 8/8 SA KB snatch to lunge + 8 box jumps
Rest 1:00 (after 2 rounds)
2 Rounds Of: :30 singles + 6/6 SA KB squat clean + 8/8 ice skaters
Rest 1:00
2 Rounds Of: :30 singles + 6/6 SA KB clean + press + 8/8 split jumps
Rest 1:00
2 Rounds Of: :30 singles + 8 DBL KB snatch + 8 broad jumps
Rest 1:00
PART II.
20 Minute AMRAP w. :30 go’s
- bosu sit-stand
- hill incline sprint @ 6%
- trx jack knives
- wall ball
- sled push
- med ball cleans