WARM UP

Booty Band x 2 Rounds:

• 15 monster band front squats
• 15 monster band good mornings
• 20/20 mini band clamshells
• 1L Forward mini band walks (keep feet far apart)
• 1L Rev. mini band walks (keep feet far apart)
• 2L Lateral mini band walks

-then-

10 down dog push ups

10 air squats to calf raise

-then-

:60 ea side static hip flexor stretch

PART I.

20 Min EMOM

• m1 :30 sled push
• m2 :30 wall sit
• m3 :30 med ball sit-up press
• m4 : 30 bottom push-up hold
• m5 :30 alternating band twists (red bands)

PART II.

20 minutes of (pacer):

P1 – row as far as possible

P2 – plank hold

P3 – (PACER) 1L OH KB Carry + 1L Front Rack KB Carry + 1L Farmer Carry

*cycle through. if not at least 3 people then coach needs to complete as pacer