WARM UP

2 Lot Laps

-then-

3 Rounds:

10 plank pushups
5/5 active sampson
10 pvc pass throughs
:30 singles

MOBILITY

1:00 Ea Static Hamstring Stretch
:30/30 lying fig. 4

PART I.

3 Min AMRAP

• 21 American KBS
• 21 air squats
• down backs until time complete

Rest 3 Min

3 Min AMRAP

• 18 American KBS
• 18 air squats
• down backs until time complete

Rest 3 Min

3 Min AMRAP

• 15 DB Thrusters
• 15 total step ups
• down backs until time complete

Rest 3 Min

3 Min AMRAP

• 12 DB Thrusters
• 12 total step ups
• down backs until time complete

PART II.

:30 Go’s

• Plate accordian crunches
• Across the body prone knee drivers (mountain climbers)
• Windshield wipers
• Kneeling med ball slams