side lying db ext. rot. x 10/side
*half kneeling bottoms up press x 10/side
*heal taps x 10/side
*Bear crawl and reverse bear crawls x 10m per
7 minutes of movement prep


A Jerk; 10 minutes of building here… look to build a bit more then last week
B Sorensen hold; 20 sec. on / 40 sec. off x 3 sets **look to do these weighted if you can
“Bunz and Gunz”
Teams of 2 must complete the following
wall ball, 20/14#
ball slam, 30/20#

finisher – if there is time –
hollow up x 10×2
arch up x 10×2
(for both hold the top for

Cool Down
bench oh stretch x 30 sec. x 2
wall stretch x 30 sec. / side x 2
pigeon pose x 30 sec. per leg