WARM UP

2 Big Block Runs

MOBILITY/FLEXIBILITY

:90/:90 KB calve smash
:60/60 SMR IT Band

PART I.

20 Minute AMRAP

10 cal rows/bike
2L OH plate lunges
:30 side plank – R
10 total alternating DB snatch
:30 side plank – L
10 double DB clean

PART II.

(9 min)

Core – 3 Rounds of:

:20 ring hollow hold
10 bench reverse hyper extension
10 slide board abs
30 crunches with feet up

PART III.

(15-17 minutes)

Conditioning – 13 Rounds:

2 burpees
100M sprint
rest :30