Movement Prep:
2 Min. Hamstring Roll
1 Min. KB Windmills (R)
1 Min. KB Windmills (L)

Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Russian KB Swings
  • 10 Push-ups
  • 200m Row

Fun:
3 Min Team Box-push Relay

Strength:
6-6-6-6-6 Front Rack Lunge
(3 Reps each side, alternating)

Workout:
8 Min AMRAP

  • 4 Power Cleans (155/105)
  • 8 Jumping Lunges

Scaled:
Light and regular lunges