WARM UP

(16 min)

1:00 – easy row + 1L active Spiderman + 25 banded chest press
1:00 – medium row + 1L active Sampson + 25 banded high rows
1:00 – fast row + 1L inchworm + 25 banded OH press

+

30:15 x 3 Rounds

• med ball v-up twist + mermaid sit-ups L/R

MOBILITY

:90 tactical frog
:60/60 dowel front rack stretch

PART I.

“Broomstick Mile” – You – go – I – go

-In a team of 2, share a bar & each member completes the following exercises for time:

25 back squats
25 front squats
25 OH squats
400M Run (1.5 x’s around or under awning 4 lengths)
25 shoulder press
25 push press
25 push jerk
400M Run
50 hang clean
400M Run
50 hang power snatch
400M Run

Rules:
1-each person must do 25 reps for squats/press, and do 50 reps each clean/snatch
2-no putting bar down except for run
3-5 burpee penalty for the team every time the bar is dropped besides for running
4-pass the bar back & fourth until each person completes their reps
5-you go I go style – you can not run until both team members complete their reps for the exercise preceding the 400M run

PART II.

2-3 Rounds:

10 Body saw
10 knees to elbows
10 plate postural sit-ups