WARM UP

• 1:00 inch worms + :30 kb strict sit-ups + :15 wide-outs
• 1:00 act. sampson + :30 kb bottoms up squat + press + :15 high knees in place
• 1:00 act. spiderman + :30 alt KBS + :15 butt kicks in place

MOBILITY

1:00/1:00 hip flexor stretch
1:00/1:00 calve stretch

PART I.

EMOM x 25 Minutes:

• M1 – 10 sumo deadlifts
• M2 – 4 shuttle runs
• M3 – 15 air squats + 10 AMER KBS
• M4 – :40 rower sprint
• M5 – 20 sit-ups

PART II.

Every 3:00 for 6 sets perform:

• 100 singles
• 1 rope climb
• 10 bar S2OH
• 5 burpees