WARM UP

(10-12 min)

200M Jog + :30 singles + :30 Side Shuffle + :30 KB Hip Hinges
200M Jog + :30 singles + :30 Side Shuffle + :30 KBS
200M Jog + :30 singles + :30 Side Shuffle + :30 KB Goblet Lunges
200M Jog + :30 singles + :30 Side Shuffle + :30 KB Deadlifts

MOBILITY

(6 min)

:60/60 Couch Stretch
:60/60 Pigeon Pose
:60/60 Adductor Stretch

STRENGTH

(28 min)

A. Series: 5 rounds

• 8/8/6/6/4 Sumo Deadlifts (155/95)
• 3 Renegade row burpee curl press
• 20 Med ball ab throw
• rest :60

B. Series: 2-3 Rounds with 8 min time cap

• 10 Ring Dips
• 10 Med Ball Jump Slams
• 15/15 Banded Twists

METCON

“Burpee Relay”
Pair partners in 3-4 people & set up the same number of cones as there are in partnership (3-4), spread evenly around the parking lot perimeter. Each partner starts at a different cone. P1 sprints to P2 (who is performing burpees) and passes the baton. P2 now becomes the sprinter and P1 starts burpees. P2 sprints to P3 who is performing burpees. Baton is passed to P3 who then sprints to next partner in line. Everyone must each accumulate 50 burpees. Once 50 burpees has been accumulated by a single partner, that partner may stop performing burpees but must still sprint on until each partner has accumulated 50 burpees.