WARM UP

5:00 General Mobility

20:10 x 4
a) squat jumps & HR Push Ups
-rest 60 sec
b) high knees in place & alt. SL RDL
-rest 60 sec

STRENGTH

16 Minutes Of:

• 8 barbell front squats
• 10 renegade rows
• 12 American KBS
• 14 Hollow Rocks

WOD

E90 on the 90 x 24 minutes

• over the box jumps until 45s mark
• kneeling OH med ball throw until 45s mark
• 100M Run (from front doors to end of building and back)
• ab mat sit-ups until 45s mark