WARM UP
- 200M row (easy) + 10 med ball ab/wall throw + 10 med ball alternating push ups
- 200M row (medium) + 10 med ball ab/wall throw + 10 med ball alternating push ups
- 200M row (faster) + 10 med ball ab/wall throw + 10 med ball alternating push ups
- 200M row (fastest) + 10 med ball ab/wall throw + 10 med ball alternating push ups
-then-
3 Rounds Of:
- 4L side shuffle across turf
- 2L body weight lunges across turf
-then-
:60/60 banded lat stretch
:60/60 couch stretch
PART I.
3 min on/2 min rest x 4 Rounds
- 7/7 barbell front rack lunge (empty bar)
- 5 turf width lengths – 45lb plate push
- 3 down back sprints
- hand release push ups until time completes
PART II.
4-5 Rounds Of:
- 2:00 Min Hard Row
- 1:00 Min Single Unders
- :30 knees to elbows