WARM UP

5 Min General Mobility

+

3 Rounds:

• 8 scap pullups
• 10 scap pushups
• 12 hollow rocks

PART I.

With constant motion and completed slowly:

21 single arm db rows (each arm)
9 ring dips
30 DB goblet squats
15 single arm db rows (each arm)
12 ring dips
30 DB goblet squats
9 single arm db rows (each arm)
15 ring dips
30 DB goblet squats

Men = 40-50 lb
Women = 25-35 lb

PART II.

A. 4 Rounds:

400M Run (1.5 x’s around building or if raining 4 total lengths under awning)
250M Row
100 Singles

B. 3 Rounds:

20 plate situps
20 plate Russian twists
20 supermans