WARM UP

Mobility Bar x 1:00 Ea

• good mornings
• lat. flexion
• pass throughs
• alt. hamstring stretch
• OHS
• opp hand to foot

PART I.

Chipper

• 20.15.10.5. bb S2OH
• 15 Amer. Swing
• 10 Med ball slams
• 5 box jumps
• 5 jack knives
• 10 trx/inv. rows
• 15 db hammer curls

PART II.

2-3 RFT

A.

• 200M row
• 10 K2E
• 10 sit-outs
• 10 supermans

B.

• .20 mile TM run
• 10 plank pushups
• 10 russian twists
• 10 v-sits

C.

• 200 singles
• 10 leg drops
• 10 side plank crunches (L/R)