WARM UP

(12 min)

Big block run x 2

• 1st – slow jog
• 2nd – fast run

-then-

:60/60 couch stretch
:60/60 hip/low back stretch
:60 Childs pose

STRENGTH

(28 min)

A. Series: 3 Rounds

• 3/3 TGU
• 8/8 KB Snatch to Lunge
• 15/15 SA DB Close Grip Chest Press
• :45 rest

B. Series: 3 Rounds

• 6/6 Barbell SL RDL
• 5/5 SL Box Jumps or 10 Box Jumps
• 2L Heavy Sled Push (no run/sprint)
• :60 rest

CONDITIONING

AMRAP w.Time Left

• 18 cal rows/bike
• 100 singles
• 9 DB thrusters
• 6 turf width side shuffle
• 3 burpees