Mobility:

  • 2 Min Hamstring Roll
  • 2 Min 3 Position Pec Stretch

Warm-up:

  • Run/Row 400 Meters, then
  • 3 Rounds:
    • 10 Sit-ups
    • 10 Supermans
    • 10 Air Squats
    • 3 Wall Walks
  • then Run/Row 400 Meters

Strength:

  • 10-10-10-10 Deadlift

Conditioning:

16 Min AMRAP

  • 14 Dumbell Snatch (55/35)
  • 12 Weighted Sit-up (16/10 Kg) 
  • 10 Calorie Row
  • 8 Push-ups

Scaled:

  • Suitcase Deadlift and no weight for Sit-ups