Movement Prep:
4 rounds:

  • 30 seconds superman hold
  • 30 seconds alternating plank reaches
  • 1:00 captain morgans (:30 L, :30 R)

Warm-up:
3 rounds:

  • 2 hands only inchworms
  • 4 strict burpees
  • 6 see saw steps
  • 8 spiderman steps
  • 10 hanging shrugs

Workout:
3 Rounds of 1 Min Each

  • Ski Erg (Cal)
  • Ghiradellis
  • Axle Bar Clean and Jerk
  • Jumping Pull-ups
  • Row (Cal)
  • Rest