WARM UP

• 6 Burpees Walk Out Plank + Reach
• 20 pvc pass throughs
• 10/10 pvc lateral flexion
• 10/10 alt pvc hamstring stretch
• 15 pvc OHS
• 2L pvc OH lunge + twist
• 2L pvc SL touchdown & reach

-then-

:60/60 pvc front rack stretch
:60/60 calve stretch

PART I.

• 800M Run (2.5 times around)
• 21 Barbell Clean + Press (keep it light!)
• 17 OH Plate Sit-ups
• 13 Knees – to – elbows
  *rest 60s
• 800M Run
• 21 Barbell Clean + Press
• 17 OH Plate Sit-ups
• 13 Knees – to – elbows
  *rest 60s
• 400M Run (1.5 times around)
• 13 Barbell Clean + Press
• 9 OH Plate Sit-ups
• 5 Knees – to – elbows
  *rest 30s
• 13 Barbell Clean + Press
• 9 OH Plate Sit-ups
• 5 Knees – to – elbows

REST 3 MINUTES

PART II.

Amrap with time left

• 200M Row
• 100 singles
• 50 alt. rope waves
• 30 Med Ball Slams
• 10 Wall Ball