WARM UP

5 Min General Mobility

+

5 Min SMR User choice

PART I.

A. 3 Minutes on / 2 Minutes off x 3 Rounds:

• 20 back squats + 15 Amer. KBS + 10 Down dog pushups + crunches with feet up until time completes

B. 3 Minutes on / 2 Minutes off x 3 Rounds:

• 20 db alt. side lunges + 15 kb clean per side + 10 box jumps + rower until time completes

PART II.

Sprint Relays (groups of 2-3)

Round 1 (4 x each partner) – 2L med ball carry sprint
Rest 1:00 after 4 round complete
Round 2 – sprint 2L + 5 med ball slams
Rest 1:00
Round 3 – 2L med ball carry side shuffle
Rest 1:00
Round 4 – sprint 2L + 5 burpees