Warm Up

Round 1: 4 Ladder High knees + 20 air squat to calf raise + 15 leg drops + 10 HR pushups

Round 2: 4 Ladder SL Hops (r) + 20 mountain climbers + 15 supermans + 10 Inch worms

Round 3: 4 Ladder SL Hops (l) + 20 KB swings + 15 goblet squat & press + 10 high pulls

Round 4: 4 Ladder Ickey Shuffle + 20 ice skaters + 15 jackknives + 10 diamond pushups

Part I: x 3

• 3 min incline run 8%
• 500m row
• 200 singles
• 6 down/back side shuffle

Part II: 20 min am rap – “you go I go”

• 1 Lengths sled push
• 10 partner leg throws
• 1 Length TRX sled drag
• 10 Ea mb ab toss
• 10 Ea alternating partner box jumps
• 10 American kb swings
• 10 MB slams