Warm Up
(15-20 min)
x2
- 2 lengths kb walking good mornings
- 2 lengths kb walking swings
- 2 lengths bear crawl
-then-
x2
- 8ea partner mb squat + toss
- 8ea side/8ea partner lateral throws
- 8ea lying ab toss
Stretch
- 60s/60s banded front rack stretch
- 60s down dog – cobra (no push up)
Part I
(30 min)
3 min on/2 min rest x 3 rounds
a1. 16 barbell hang clean – push jerk
a2. 10 hr push ups
a3. 7/7 box power step ups
a4. high knees in place until time complete
3 min on/2 min rest x 3 rounds
b1. 10/10 alt sa db snatch
b2. 10 med ball oh wall throw
b3. 10 broad jumps
b4. OH plate carry until time complete
Part II
:30s go’s
- rower
- farmer carry
- renegade rows
- 2 arm rope waves
- toe taps on med ball