WARM UP

5:00 Row/Bike

-then-

25 pushups
25 KGSU
25 air squats

MOBILITY

1:00/1:00 SMR calves
1:00/1:00 calve stretch

PART I.

A. 3 Minutes On/2 Minutes Off x 3 Rounds:

• 20 back squats
• 15 american KBS
• sit-ups until time completes

B. 3 Minutes On/2 Minutes Off x 3 Rounds:

• 20 barbell sumo deadlift high pull
• 8/8 SA KB snatch
• prisoner lunges until time completes

PART II.

15 Minute AMRAP 

• 200M sprint
• 20.20. box step ups
• 20 ab mat situps
• 20 wall ball