WARM UP

(12 min)

2 Min Cal Row
2 Rounds Of: 1L Inch worms + 1L Active Spiderman + 1L L/R side lunges
2 Rounds Of: 15 Hip Bridges + 10/10 SL Squats

MOBILITY

:60/60 pigeon pose
:60 tactical frog
:60/60 banded Lat Stretch

PART I.

*5 Minutes to warm up to a heavy 4RM back squat. Use the 4RM weight to perform 1 Back Squat every :30 for 15 minutes (2 squats per minute)

-then-

3 Rounds For time (RFT)

• 20 American KBS
• 20 HR Push Ups
• 20 Butterfly Sit-ups

*then rest 3 minutes

PART II.

4-5 RFT

• 21 cal row
• .15 mile sprint on treadmill
• 9 wall ball