WARM UP

3 Rounds:

• 2L lateral band walking
• 20 wide-outs
• 5/5 SL squat jumps
• 5 down dog pushups
• 1L active sampson

PART I.

A. 3 Minutes On – 2 Minutes Off x 3 Rounds:

• 2L OH barbell lunges + 15 KBS + 10 plank pushups + burpees until time completes

B. 3 Minutes On – 2 Minutes Off x 3 Rounds:

• 5/5 Alt. DB Snatch + 5/5 Renegade rows + 10 KGSU + Overhead plate hold until time completes

PART II.

5 Rounds 30:30

• Turf Lane – sprint-backpeddle
• butterfly sit-ups
• cones – side shuffle/burpee at each end
• leg drops