WARM UP
- X2: 1L kb good mornings + 20 db shoulder rotation 90/90 + 1L kb traveling swing + 20 KGSU
- X2: 1L forward groiners + 20 db shoulder scaption + 1L reverse groiners + 20 supermans
- X2: 1L bear crawl + 20 pushups + 1L inchworm + 20 leg drops
MOBILITY/FLEXIBILITY
1:00/1:00 banded shoulder stretch
1:00/1:00 hip flexor stretch
STRENGTH ENDURANCE
EMOM X 15 MINUTES:
- M1 – 10 banded pushups + 10 American KBS
- M2 – 4/4 alt. strict kb press + 10 med ball slams
- M3 – 10 inverted bar/trx rows
CONDITIONING WOD
4 X 4 Minute AMRAPS
- 15 db goblet squats
- 30 sit-ups
- 15 bent-over kb rows
- max down back sprints until 4:00 completes
*Rest 2:00 between amraps