Warm Up

2 Rounds of:

• down/back walking kb good mornings
• down/back lateral lunge w. reach behind
• bear crawl down/crab walk back
• down/back high knees
• down/back butt kicks
• down/back karoka

-then-

1 Round

:30 jumping jacks

:30 wide-outs

:30 push ups

:30 trx rows

PART I.

1-2-3-4-5-6-7-8-9-10 reps for time of:

• dumbbell squats (men = 35lb / women = 15-22.5lb)
• burpees

*rest 5 minutes and stretch/smr after part I is complete

PART II.

6 Rounds of:

• 3 lengths sled push (45lb stack)
• 5 barbell power clean to push jerk (M=75 / W=Empty bar to 55)
• 7 Wall Ball
• 9 Hanging knees to chest