WARM UP

(15 min)

7 Minutes – Alternating shuttle runs – split into 3 groups

• start from middle of turf
• must touch line at each turn

-then-

2 Rounds Empty Bar Warmup:

• 5 hang clean
• 5/5 SL RDL hang clean
• 5 push jerk
• 5 back squats
• 5 high pulls
• rest 1:00

MOBILITY

:60/60 SMR Glutes
:90 tactical frog

STRENGTH

5 Rounds Of:

• 8/8 barbell walking lunges (55/65)
• 12 db curl to OH press
• 7/7 KB windmill
• rest 1:00

WOD

“CHIPPER”

Buy In = 10 burpees

25 back squats (75/95)
10 turf width length side shuffle – holding medicine ball
10 med ball sit-ups
10 med ball push ups
20 back squats
10 turf width length side shuffle – holding medicine ball
10 med ball sit-ups
10 med ball push ups
15 back squats
10 turf width length side shuffle – holding medicine ball
10 med ball sit-ups
10 med ball push ups
10 back squats
10 turf width length side shuffle – holding medicine ball
10 med ball sit-ups
10 med ball push ups
5 back squats

Cash Out = 10 burpees