Warm-up:
A) Row/Ski/Jumprope - 5 minutes easy pace

B) 2x:

  • 12 Side plank w/ hip drop and reach (6L, 6R)
  • 6 banded see saw steps
  • 12 Goblet Cossack Squats
  • 20 second passive hang
  • 10 kip swings


C) Burgener Warm Up

Fun:
Team Box Push Relay

Conditioning:
5 Rounds for Time

  • 5 Hang Power Snatch (115/75)
  • 15 Toes-to-bar
  • 25 Overhead Walking Lunge (45/25)