WARM UP

(11 min)

3 Rounds:
1:00 Row/Bike/Run
1L KB Traveling Good-mornings
10 HR Pushups

MOBILITY

:45/45 Fire Hydrants
:30 Roll back – v – reach
:90 Childs pose

STRENGTH CIRCUITS

*split members into groups / 1:00 rest after 10 min of work

A. Series – 10 Minutes (middle section of rig)

• 12 deadlifts
• 1L OH SA KB Carry – R
• 1L OH SA KB Carry – L
• 15 butterfly sit-ups

B. Series – 10 Minutes (right section of rig)

• 12 back squats
• 10 box jumps
• 12 back extensions

C. Series – 10 Minutes (left section of rig)

• 12 push press
• 15 kneeling OH med ball throw
• 8/8 sledge hammer swing on tire

D. Series – 10 Minutes (cable unit)

• 12 pull-ups
• 1L Burpee – Jump – Push sled with shoulders/arms as far as possible (in 1 push), repeat for 1 length of turf
• 12 DB hammer curls