WARM UP

30:15 x 4 Rounds Each Group:

a. high knees + kgsu

rest 1:00

b. star jumps + bird dogs

rest 1:00

-then-

SMR

1:00/1:00 glutes
1:00/1:00 lats

STRENGTH

A. Series – 4 Rounds:

• 10 BB deadlifts
• 2L ea side – SA KB OH carry
• rest :90

B. Series – 3 Rounds:

• MMF kb deficit pushups
• 10 med ball jump slams
• MMF bb inverted rows
• 10 med ball wall ab toss
• rest 1:00

CONDITIONING

AMRAP with time left

• 50 singles
• 10 db cleans
• 50 singles
• 10 db PJ