WARM UP

(10 Min)

a) 2 min cal row
b) 20 banded squats + 20 KBS + 20 supermans
c) line drills – all unilateral – 20:10

MOBILITY

(3 min)

:60 banded good mornings
:60 banded pass through

PART I.

(34 min)

a) 30:30 x 5 rounds – kb thrusters + med ball slams

REST :90

b) 30:30 x 5 rounds – wall ball + oh wall bed ball throws

REST :90

c) 30:30 x 5 rounds – barbell high pulls + med ball foot taps

REST :90

PART II.

AMRAP with Time Left

• 1 lot run
• 10 slide board abs
• 10 leg drops
• 10 butterfly sit ups