WARM UP

*Coaches choice – general walking mobility 5 Minutes

+

3 Rounds Of:
5/5 Side Lunges
10 Jackknives
10 Supermans
10/10 Mermaid Sit-ups

PART I.

Every 2:00 for 5 Rounds Perform:

• 5 Barbell Squat Cleans + 7 Burpees + 9 Wall Ball

*Rest 2:00

Every 2:00 for 5 Rounds Perform:

• 5/5 HEAVY SA KB Snatch + 7/7 Rainbow Slams + 9 Butterfly Sit-ups

*Rest 2:00

PART II.

4 Rounds Of (continuous):

• Station A – 1:00 HARD Row
• Station B – 10 Body Saw – Slide Board
• Station C – 2 Wall Walks with 10 Second Hold
• Station D – 2L Heavy Sled Push
• Station E – 20/20 Banded Chops High to Low
• Station F – 100 Singles