Movement Prep:
3x:

  • 45 seconds Contralateral Dead Bug
  • 15 seconds rest
  • 1 Minute Captain Morgans (30 seconds per side)
  • 30 seconds rest

Warm-up:
A) 3x:

B) 3x:

  • 20 single leg rope skips + 3 see saw steps - L
  • 20 single leg rope skips + 3 see saw steps - R
  • 4 Knee hug lunge w/ twist

C) 5 min EMOTM

  • 10 seconds high knees
  • 3 push presses (empty bar)
  • 2 strict pull ups or ring rows

Workout:
20 Min AMRAP

  • 400m Run
  • 21 Push Press (95/65)
  • 15 Pull-ups
  • 9 Burpees