WARM UP

(8-10 Min)

3 Lot Runs (slow-medium-fast)

-then-

1 Round Of:

20 Banded Thrusters
15 Push Ups
10 Total BW Lunges

MOBILITY

5/5 Ea. Directions – Fire Hydrants
10 Roll back to v reach
:20 wide-outs
:60/60 pigeon pose

STRENGTH

A. Series: EMOM x 25 Min

• M1 – 5 hang clean + push jerk
• M2 – 10 push ups + 5 med ball jumps slams
• M3 – 8/8 side goblet lunges
• M4 – 8 back squats
• M5 – 15 butterfly sit-ups

-then- 2 min rest

B. Series: AMRAP w. Time Left

• 100M farmer carry (KBS/DBS)
• 2L Heavy sled push
• 100M OH Plate Carry
• 15 barbell skull crushers
• 100M Body Weight Walking Lunges