WARM UP

SMR – 5 minutes – user choice

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2L Ea:
lateral lunge & reach behind
soldier walks
RDL
open/close gate
high knees
butt kicks

PART I.

a) 3 minutes on/2 minutes off for 3 Rounds:

• 10 alt. db snatches
• 10 inverted barbell rows
• 10 barbell curls
• butterfly sit-ups until time completes

b) 3 minutes on/2 minutes off for 3 Rounds:

• 8/8 alternating db step-ups
• 10 med ball pushups
• 15 med ball slams
• down back sprints until time completes (touch line each time)

PART II.

20 Min EMOM ( switch each minute)

• :30 echo bike (arms only)
• 4 turf width plate push – 25 lb plate
• :30 side shuffle
• :30 knee grab sit-ups