WARM UP

5 minutes general mobility

+

2 Rounds:

• 10 monster band OH press
• 20 monster band bent over rows
• 10 monster band upright rows
• 20 supermans

-then-

1:00/1:00 couch stretch
1:00 Childs pose

STRENGTH

A. EMOM x 12 Minutes:

• M1 – 8 deadlifts
• M2 – 10 renegade rows + 5 kneeling med ball slams
• M3 – 8.8. kb step-ups

B. 12 Minute AMRAP

• 8 double kb squat cleans
• 2L heavy sled push
• 20 sit-ups

C. 3 Rounds:

• 21-15-9 bench press
• 100M kb farmer carry
• 400M run
• 21-15-9 hollow rocks