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