WARM UP

5 Minute Empty Sled Push Relay

-then-

3 Rounds:

• :20 iso glute bridge – R
• :20 iso glute bridge – L
• :20 jump squats
• :20 hollow-hold

PART I.

A. 3 Minutes On/2 Minutes Off x 3 Rounds:

• 10 db hang clean + jerk
• 15 HR push-ups
• 8/8 OH plate lunges
• OH plate sit-ups until time completes

B. 3 Minutes On/2 Minutes Off x 3 Rounds:

• 10 db curl + press
• 15 double bounce air squats
• 10 knees to chest
• singles until time completes

PART II.

4 Rounds Of:

• 1:00 rower
• 1:00 bike/TM sprint
• 1:00 bar jump – overs
• 1:00 rest