WARM UP

5 Minute Slide Push Relay

-then-

2 Rounds:

• 5 pushups
• 10 double kb rdl
• 15 air squats

MOBILITY

1:00/1:00 smr calves
1:00/1:00 smr IT bands
1:00/1:00 stretch calves

PART I.

A. 1:00 max bench press or pushup challenge retest

B. 3:00 on 2:00 off x 3 rounds:

• 20 back squats
• 10.10. alt db clean
• situps until time completes

C. 2:00 on 1:00 off x 3 rounds:

• 8.8. alt db snatch
• 15 med ball slams
• prisoner lunges until time completes

PART II.

15 Minute you go I go partner amrap

• 100m sprint
• 20 total med ball ab toss