WARM UP

7 Minutes Of:
2L empty sled push
2L SA KB farmer carry (1L/1R)
5 negative push ups (4-2-1)

MOBILITY/FLEXIBILITY

1:00/1:00 pigeon pose
:30/:30 fire hydrants
:30/:30 lateral over the bar step-over – rig
1:00/1:00 pvc front rack stretch

STRENGTH ENDURANCE

(27-32 min)

A. 5 RFT

• 7 barbell hang squat clans
• 5 push jerks
• 3/3 ice skaters

REST 2:00

B. 4 RFT

• 7 barbell thrusters
• 5 barbell push ups
• 3 box jumps

REST 2:00

C. 3 RFT

• 7 barbell hang high pulls
• 5 bent over rows
• 3/3 split jumps

REST 2:00

D. 2 RFT

• 7 sumo deadlift
• 5 bench/box dips
• 3 squat jumps

REST 2:00

E. 1 RFT

• 15 pull-ups

CONDITIONING

AMRAP with Time Left

Sled push relays – 2 Teams

a) 2L HEAVY sled push
b) 21 burpees until complete
c) when burpees are completed perform:

• 10 supermans
• 10 plank push ups
• 10 jack knives
• 10 butterfly sit-ups