Mobility:

2 Rounds

  • 30 Sec. KB Arm-Bar (R)
  • 30 Sec. KB Arm-Bar (L)
  • 30 Sec. Captain Morgans (R)
  • 30 Sec. Captain Morgans (L)

Warm-up:

With a partner:

  • 400 m Row/Inchworm Complex
  • 30 Partner Med-ball Sit-ups
  • 20 Partner Med-Ball Squat Toss
  • 10 Partner High-five Burpees
  • 3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Fun: 3 Min Dodgeball

Skill: Bottoms-Up KB Carry

  • 5 x 10m Carry (each arm)

*Start Light and build to AHAP

Workout:

3 Rounds for time...

  • 3 Overhead Squat (135/95)
  • 6 Lateral Bar Hops
  • 6 Front Squat (135/95)
  • 6 Lateral Bar Hops
  • 9 BackSquat (135/95)
  • 6 Lateral Bar Hops

Watch: 

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