WARM UP

(6 min)

• 1L soldier walks + 1L duck walk + 2L side shuffle
• 1L quad/rach + 1L duck walk + 2L side shuffle
• 1L traveling air squats + 1L duck walk + 2L side shuffle
• 1L lunge to knee grab + 1L duck walk + 2L side shuffle
• 1L bounding + 1L duck walk + 2L side shuffle

MOBILITY

SMR
:60 low back
:60 lats-r
:60 lats-L
:60 IT band-r
:60 IT band-L

PART I.

(33 min)

4 Rounds Of: 5/5 sa db thruster + 1L bounding + 5/5 over the shoulder med ball throw
*rest :60 after 4 rounds
4 Rounds Of: 5/5 renegade rows + 5/5 over the box jumps + 5/5 SL med ball slams
*rest :60 after 4 rounds
4 Rounds Of: 5/5 Heavy SA KB snatch + 5/5 lateral squat jumps +5/5 1/2 kneeling KB windmill
*rest :60 after 4 rounds

PART II.

(time dependent)

Get as far up the ladder as possible with time left with rep count of: 2.2.2.2.2.3.3.3.3.3.4.4.4.4.4.5.5.5.5.5………keep going

Cal Rows
KBS
Pullups
KB Double RDL’S
Burpee Pushups