WARM UP

(14 min)

2 Rounds:

13 Cal Rows
13 Cal Echo Bike
13 Cal Treadmill (user must enter weight setting)
7/7 side lunges
7/7 SA KBS
7/7 SL RDL

MOBILITY

:60/60 banded front rack stretch
:60/60 pigeon pose

PART I.

3 Rounds Of:

10 barbell thrusters (45/65)
4L heavy DB farmer carry
Rest 1:00

PART II.

Chipper

75 singles
50 cal row or cal echo bike
75 singles
40 pushups
75 singles
30 KBS
75 singles
20 box jumps
75 singles
10 pull-ups
75 singles
20 box jumps
75 singles
30 KBS
75 singles
40 pushups
75 singles
50 cal row or cal echo bike
75 singles