WARM UP

1 Big Block Run

-then-

25 pushups
25 KGSU
25 air squats

MOBILITY

1:00/1:00 SMR calves
1:00/1:00 calve stretch

PART I.

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

• 20 back squats
• 15 american KBS
• sit-ups until time completes

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

• 20 barbell sumo deadlift high pull
• 8/8 SA KB snatch
• prisoner lunges until time completes

PART II.

15 Minute AMRAP – Parnters – you go I go

• 200M sprint
• 20 total box jumps – alt. each rep
• 20 total med ball ab toss – alt. each rep
• 20 total wall ball – alt. each rep