Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

10 min EMOM. On each minute do all three movements

6 push ups

7 KB curls

8 Ukranian Twists 25/15 lb. bumper

Workout warmup:

Set up stations and warmup each movement.

Workout:

AMRAP 10 Minutes

50m KB Farmer’s Carry men 32/20 women 24/16kg

150m Run.

5 single DB devil’s presses 35/25lb

2 min rest, then:

10 min AMRAP

5 Shuttle Runs, 25’ each way = 1 rep

10 ball Slams 30/20lb

10 weighted alternating lunges 30/20 lb slam ball.