Movement Prep:

  • 2 Min. 3 Point Pec Stretch
  • 2 Min. Banded Hip Floss


Warm-up:
2 Rounds...

  • 250m Row/Run/Ski
  • 20 Bear Crawl Touches
  • 15 Russian KB swings
  • 10 See saw steps
  • 8 Burpees
  • 6 Spiderman steps


Workout:
Part A) 4 Minutes to Finish

  • 10 Push-ups
  • 20 Pull-ups
  • 30 KB Snatch (24/16)
  • 40 Deadlifts (165/115)
  • 50 Burpees

2 Min Rest

Part B) 7 Minutes to Finish

  • 10 Push-ups
  • 20 Pull-ups
  • 30 KB Snatch (24/16)
  • 40 Deadlifts (165/115)
  • 50 Burpees

2 Min Rest

Part C) 10 Minutes to Finish

  • 10 Push-ups
  • 20 Pull-ups
  • 30 KB Snatch (24/16)
  • 40 Deadlifts (165/115)
  • 50 Burpees

Scaled:

Box Push-up, Jumping Pull-up, DB Snatch, Light Bar