Warm Up

30:15 x 3 Ea

• SL Alternating RDL & Walk Out Plank + Reach
• Prone Russian Twist & KB Good mornings

20:10 x 6

• Jump Rope & Alternating Lateral Lunges

Part I.

3 Minutes work/2 Minutes Rest x 4 Rounds of:

• 15 Barbell squats + 10/10 SA KB High Pull + 5 DB Curls then lateral line hops until time left

Part II.

6 Rounds of:

• 45 sec Hard row /or/ 45 sec hard run
• 30 sec planks
• 15 25lb plate situps