Movement Prep:

2 Rounds

  • 5 KB Teapots (R)
  • 5 KB Teapots (L)
  • 10 KB Round-the-worlds (L)
  • 10 KB Round-the-worlds (R)

Warm-up:

2 Rounds of

  • 1 Minute Jump Rope
  • 5 Hanging Shrugs
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 200m Row

Strength:

  • E2MOTM 5-4-3-2-1 Weighted Pull-ups
  • 40m Heavy Farmers Carry After Each Round

Conditioning:

12 Min. Tabata** 

  • Push-up
  • Squat
  • Ring Row

**Move to next exercise each 20 seconds

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