3-5 minutes of workout prep
goblet squats w/ 3 sec. hold x 10
BN strict press + stretch x 10
scap pull ups x 10
support shrug x 10
x-band walks x 10/side

then

A. DL; 70-80% x 2 singles x 5 sets every 90 seconds
B. TGU x 10 (5/arm) @ tough weight
+
5 minute amrap row for calories
rest 1 minute
4 minute amrap kb swings, 55/35#
rest 1 minute
3 minute amrap medball shuttle run – 50m
rest 1 minute
2 minute amrap double unders
rest 1 minute
1 minute amrap DB burpee, 50/30# per hand

*can do 70/55# for kb swings, can use sled for shuttle run (no weight)

Cool Down:
bench OH stretch x 60 sec.
calve stretch x 60 sec.
partner OH stretch




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