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