WARM UP

(17 min)

EMOM x 12 Min

• M1: Turf Run until 30s mark + 5 air squats
• M2: Active sampson until 30s mark + 5 push ups
• M3: Wide step mountain climbers until 30s mark + 5 sit ups
• M4: Childs pose until 40s mark

-then-

• 1 length forward groiners
• 1 length rev. groiners
• 60s/60s banded lat stretch

PART I:

(26 min)

A. 4 rounds of:

• 4 barbell squat cleans
• 8/8 SA DB Push Press
• 15 jack knives
• Rest 60 sec

B. 4 Rounds of:

• 2 lengths turf (width) OH Plate lunges
• 10 banded push ups
• Rest 30 sec

PART II:

14 Min AMRAP

• 75 singles
• 5 pull ups
• 5 lengths turf (width) plate push
• 10 knees – to – chest