Mobility bar Warm Up

• 60 sec Ea
  • Good morning
  • Lateral Flexion
  • Pass Throughs
  • Opp Hand to Foot
  • Alt. Hamstring Stretch
  • OH Squats

Part I: Chipper

• 20/15/10/5 Barbell Squats
• 10 American Swings
• 10 MB Slams
• 5 Box Jumps
• 5 Barbell Rows
• 10 MB Wall Ab Toss
• 10 Barbell Curls

Part II: 2-3 Rounds For Time (RFT)

200M – Row

• 10 Jack Knives
• 10 Sit-outs
• 10 Supermans

.20 Mile TM Sprint

• 10 Plank Push Ups
• 10 MB SL Raise/Crunch
• 10 V – Sits

200 Jump Rope

• 10 KGSU
• 10 S. Plank leg raise (R)
• 10 S. Plank leg raise (L)