WARM UP

(15 min)

5 min Row – building speed every minute

+

4 Rounds Of:

• 12 glute bridges
• d/b lateral band walking (turf)
• d/b side shuffle (turf)

MOBILITY

:60 active sampson
:30 wide step mountain climbers
:60 bottom squat hold (shift weight side to side staying LOW)
:30 (ea side) fire hydrants

PART I.

AMRAP 5 Minutes
Buy In = 500M Row
-5 minutes starts after buy in

• 12 wall ball
• 9 pull-ups
• 6 heavy American KBS
• 3 max height box jumps

Rest 3 Minutes after AMRAP

AMRAP 5 Minutes
Buy In = 500M Row

• 12 HR pushups
• 9 knees to elbows
• 6/6 – 1/2 kneeling KB windmills
• 3 burpees with jump

Rest 3 minutes after AMRAP

PART II.

4-5 Rounds Of:

• 1L heavy sled push (w: 135/m: 180)
• 2L OH farmer KB carry
• 1L heavy sled push
• 2L front rack kb carry
• 1L heavy sled push
• 2L farmer carry
• rest :60