WARM UP
5 x 100M sprints (walk back)
-then-
EMOM x 10 MIN:
- M1 – 15 kb hip hinges
- M2 – 5 plank push ups + 15 KGSU
MOBILITY
:90 Childs pose
1:00/1:00 static hamstring stretch
PART I.
3 Minutes On/2 Minutes Off x 3 Rounds:
- 10 db hang clean + jerk, 15 AMER KBS, 20 air squats, plank until time completes
PART II.
With a partner complete 4 rounds of:
- 1:00 alt. box jumps
- 1:00 alt. tire flips
- 1:00 2L partner sprint relay
- 1:00 partner situps – hooked feet
- 1:00 partner med ball squat + toss