WARM UP

20:10 x 4 Rounds

a. jumping jacks & active spiderman

rest 60s after 4 rounds of a.

b. med ball foot taps & bear crawl

rest 60s

c. med ball slams & air squat to med ball

rest 60s

d. mountain climbers & leg drops

MOBILITY

:90/:90 foam roll lats

:90/:90 banded lat stretch

PART I.

5 Rounds of:

• 7 Heavy American KBS (red/white)
• 5 pull ups (use as little assistance as possible….dont let them add unless absolutely necessary)
• 15 ab wheel
• rest 60s

PART II.

4 Min AMRAP

• 10 inverted barbell rows
• 10 barbell hang clean (85/65) – increase or decrease accordingly but this is the recommended

Rest 2 min

4 MIN AMRAP

• 10 trx rows
• 10 2-arm kb cleans (red/blue)

Rest 2 min

4 Min AMRAP

• 10 burpees
• 10 cal rows

Rest 2 min

*if time allows lead them through cool down stretches