WARM UP

• 20 pvc pass throughs
• 10/10 pvc lateral flexion
• 10/10 alt pvc hamstring stretch
• 15 pvc OHS
• 2L pvc OH lunge + twist
• 2L pvc SL touchdown & reach

-then-

:60/60 banded lat stretch
:60/60 calve stretch

PART I.

• 800M Run (4 times around)
• 21 Barbell Clean + Press
• 21 OH Plate Sit-ups
• 21 Knees – to – elbows
  *rest 60s
• 600M Run (3 times around)
• 15 Barbell Clean + Press
• 15 OH Plate Sit-ups
• 15 Knees – to – elbows
  *rest 60s
• 400M Run
• 9 Barbell Clean + Press
• 9 OH Plate Sit-ups
• 9 Knees – to – elbows

REST 3 MINUTES

PART II.

Amrap with time left

• 500M Row
• 1:00 singles
• 20 KBS
• 15 Wall Ball
• 10 Pull Ups