WARM UP

30:15 x 3 Rounds Each Group
a) SL Alt. RDL + Walkout plank and reach
-rest :60 after 3 Rounds
b) prone Russian twists + KB good mornings
-rest :60 after 3 Rounds
20:10 x 6 Rounds
c) singles + alt. lunges (keep rope in hand)

MOBILITY

:60/60 hip flexor stretch
:60/60 calve stretch
:60 child pose

PART I.

3 min work/2 min rest x 4 Rounds of:

• 15 barbell sumo Dealifts + 10 HR Pushups + 5 db curls + lateral line hops until time left

PART II.

AMRAP With Time Left:

• 5 cal row
• 20 ab mat sit-ups
• 20 total bodyweight step-ups