WARM UP

a. 2 min row/bike
b. :30 Ea – inch worms, down dog cobra, active sampson, air squats
c. EVERYONE TOGETHER 30:15 x 4 Rounds of: KB Sumo Deadlifts + Alt. Side Lunges

MOBILITY

:90/90 pigeon pose
:90 Childs pose

STRENGTH

4 Rounds Of:

• 10 strict db oh press
• 20 oh db tri-ext
• 10 bent over barbell rows
• 20 empty barbell curls
• rest :60

METCON

20 Min AMRAP

200M Run
25 Plate Sit-ups
20 Back Squats
15 Sumo Deadlifts
10 DB Push Press
Rest :60