Movement Prep:

  • 2 Min Bow and Arrow Stretch
  • 2 Min Barbell Rack Smash

Warm-up:

2 Rounds

  • 15 Sit-ups
  • 15 Russian Lunges
  • 15 Burpees
  • 15 Sec. Passive Hang
  • 15 Sec. Active Shoulder
  • 200m Row/Ski

Fun:

  • 3 Min Dodgeball

Skill/Strength:

  • 10 Min. Tire Flip Work
  • Accumulate 20 Flips AHAP

Workout:

7 Min AMRAP

  • 5 Push Jerk (165/115)
  • 9 Toes-to-bar

Scaled: Light bar and prone TTB