WARM UP
3 Rounds:
- 2/2 – 1/4 TGU
- 8/8 bird dogs
- 10 HR push-ups
- :30 singles
-then-
30:10 x 3 Rounds:
- turf width side shuffle
- kgsu
MOBILITY
1:00/1:00 calve stretch
1:00/1:00 – 1/2 knee hip flexor stretch + towel shoulder stretch
PART I.
20 Minute AMRAP (take your time!!!)
- 2/2 TGU
- 50 singles
- 4/4 kb front rack squats
- 50 singles
- 6/6 SA KB snatch
- 50 singles
PART II.
With a 15:00 clock, 1:00 Each station. Clock does not stop:
- 1:00 – rower
- 1:00 – sit-up to barbell inverted row
- 1:00 – TM run /or/ bike
- 1:00 – planks
- 1:00 – slow plate push – turf length