Movement Prep: 2 Rounds...

  • 1 Min Pole Squats
  • 1 Min Banded Hip Floss

Warm-up:

5 Min Run/Row/Ski - easy to moderate pace

Then... 2 Rounds of...

  • 20 Squats building to Jumping Squats
  • 15 Lunges building to Jumping Lunges
  • 10 Spiderman Steps
  • 5 Fwd/Bwd Burpees

Strength: 3-3-3-3-3 Back Squat

Workout: 6 Rounds for time

  • 12 KB Snatches (24/16)
  • 12 Burpee Wall-Balls (20/14 @ 10')