WARM UP

a. x 4 ladder quick steps + 5.5. side lunges + 10 press ups
b. x4 ladder in-in-out-out + 5 down dog pushups + 10 bird dogs
c. x 4 ladder high knees + 5.5. sit-outs + 10 kgsu
d. x 4 ladder ickey shuffle + 5 walkout plank and reach + 10 supermans

-then-

1:20 hollow hold

MOBILITY

1:00/1:00 rig lat stretch
:45/45 low back stretch

PART I.

4 Rounds Of:

• 8 pullups
• 10 bb curls
• rest 1:00

PART II.

5 x 3:00 AMRAPS

• 7 cal rows/bike
• 10 bb thrusters
• 13 KBS

Rest 3:00 between AMRAPS