Warm Up

• 100 Singles – 2 Rounds of: 1 length bear crawl, 10 MB front squats, 1 length crab walk, 5.5. Alt Sampson Stretch
• 100 Singles – 2 Rounds of: 1 length prone side shuffle (l), 4.4. 1/4 get ups, 1 length prone side shuffle (r), 10 Down Dog-Cobra
• 100 Singles – 2 Rounds of: SA KB Lunge (r), 10 OH Plate , SA KB Lunge (l), 5.5. Plate RDL
• 100 Singles – 2 Rounds of :  1L Hip Ext. Rotation, Planksgiving Challenge, 1L Dyn. Quad, 10 Supermans

Mobility

• LAX-Glute w. int/ext rot. :90/90
• SMR-low back – :90
• Banded Shoulder Stretch – :90/90

Part I.

• 2 Rounds Of: 10.10. KB SA Snatch + 10 Barbell Squats + 5 turf width lengths 25 lb plate push
• 2 Rounds Of: 10 – 2 Arm KB High Pull + 5 BB Deadlifts + 5 KB Strict Sit Ups

Part II.

“You Go I Go-AMRAP with Time Left”

• 4 Ea – Tire Flips (back and forth)
• 4 Ea – Turf Sprint down, back-peddle back
• 4 Ea – Burpee Box Jumps
• 4 Ea – 100M Row