WARM UP

3 Rounds 20:10

• squat jumps
• pushup – sit out
• KGSU

-then-

1:00 pvc pass throughs
1:00/1:00 pvc front rack stretch
:30 pvc OHS
1:00/1:00 pigeon pose

PART I.

EMOM x 20 Min

• M1 – 5 barbell hang squat cleans (65-85)
• M2 – 50-75 single unders
• M3 – 10/10 alt. pistol squats (modified to box or bar hang)
• M4 – 50-75 single unders

REST 5:00 Between PI/II

PART II.

Complete Each: no specific order

ROW 1000M
50 air squats
50 KBS
50 pushups
50 sit-ups
Run 1000M (awning d/b x 5 – full length)