- 250m row.
- 10 Inch Worm Push Ups.
- 10 air squats.
- Up and Back Broad Jumps (2nd round up and back alligator walk)
- 30 sec hollow hold
5:00 mins Wall Hip Flexor Stretch (couch stretch) and Banded Shoulder Bully on Rig (see MOB poster)
Back Squat 3-3-2-2-1-1
Start at 75% of 1RM and then increase as from allows.
50 Burpees to a target 6' above head. (Jump to bar or ring as target)
40 Atlas Stone or Rock Dead Lift.
30 sledge hammer tire hits (alt)
20 ab mat sit ups.
10 Heavy Thrusters Rock