1.14

-5 minutes of workout prep
skater squats x 5/side
bottoms up press x 10/side
push up plus x 10
banded good mornings x 10-15
Goblet squats x 10-15

then

A1 Push Press x 5×4
A2 weighted back ext. x 10-12×4
+
Teams of 2 must complete the following amraps
4 minute amrap
Renegade rows @ 50/30# per hand
burpee d-ball underhand toss, 30/20# – 20m (time keeper)

rest 2 minutes

4 minute armap
20m bear crawl (time keeper)
chin over bar hold

rest 2 minutes

4 minute amrap
sled drag x 20m (time keeper) *walking backwards
1” static push up hold

rest 2 minutes

4 minute amrap amrap
GHD sit up x 15
double kb hold, 55/35# in front rack

Cool Down
doggy pose x 30 sec. x 2
pigeon pose x 30 sec. x 2
banded leg stretch x 3 minutes per leg