Movement Prep: 2 Rounds of Tabata

  • Hollow Body Hold
  • Captain Morgans (R)
  • Captain Morgans (L)
  • Arch (Superman) Hold

Warm-up: 7 Min Agility Course

Fun: 3 Min. Dodgeball

Conditioning:

6 Min. AMRAP

  • 18 Double-Unders (or 2X Singles)
  • 6 Burpees-over-bar

Rest 3 Min.

6 Rounds for time...

  • 6 Overhead Squats (115/80)
  • 6 Chest-to-bar Pull-ups

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