WARM UP
- 50 singles + 1L dyn. hip ext. rot. + 2L high knees
- 50 singles + 1L dyn. quad + 2L butt kicks
- 50 singles + 1L traveling SL RDL + 2L karoka
- 50 singles + 1L traveling hamstring + 2L high knee skip
-then-
2 Rounds:
- 15 monster band OH press
- 10 air squats
PART I.
4 RFT (24 min cap)
- 20 barbell shoulder to overhead (M=75lb start/W=55lb start)
- 15 back squats -build weight each set (M=95lb start/W=85lb start)
- 20 box jumps
REST 4:00
PART II.
25 Minute AMRAP
- 500M Row
- 10 ab wheel
- 800M Run (x3 around)
- 2L Turf Prisoner Lunges