Movement Prep:
2 Min PVC Rack Stretch
2 Min T-Spine on Roller or Lax Balls

Warm-up:
2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 250m Row

Fun:
3 Min Box-Push Relay

Strength:
16 Min EMOTM
7-5-3-1-3-1-3-1 Front Squat
3's are consistent and single increases

Workout:
7 Min AMRAP

  • 4 Burpee Box Jump Overs (20/16)
  • 8 Dumbell Snatches (55/35)

Scaling: Low Box and Light DB

Up-Scaled: 24/20 & KB Snatches (24/16)