WARM UP

• 50 singles + 1L dyn. hip ext. rot. + 2L high knees
• 50 singles + 1L dyn. quad + 2L butt kicks
• 50 singles + 1L traveling SL RDL + 2L karoka
• 50 singles + 1L traveling hamstring + 2L high knee skip

-then-

2 Rounds:

• 15 monster band OH press
• 10 air squats

PART I.

4 RFT (24 min cap)

• 20 barbell shoulder to overhead
• 15 back squats -build weight each set
• 20 box jumps

REST 4:00

PART II.

25 Minute AMRAP

• 500M Row
• 10 ab wheel
• 800M Run (x3 around)
• 2L Turf Prisoner Lunges