WARM UP

2 Groups
a) 2 Min Cal Row
b) 1 big block run

-then-

30:15 x 4 Rounds (everyone together)

• med ball cleans + air squat to calf raise

MOBILITY

:90 Childs Pose
:60/60 Pigeon Pose

STRENGTH

A series: Strength Ladder

A1. Sumo Deadlifts – 12.10.8.6.4.2.4.6.8.10.12
A2. Seated L Floor Press – 2.4.6.8.10.12.10.8.6.4.2
*rest as little as possible

B. Series: E2Mon2M for 6 Rounds

• 8 Back Squats + 10 Heavy KBS

FINISHER

30:15 x 4 Rounds

• kb OH hold
• bench dips
• Supine bridge plank