Warm up X2

  • Short Lap
  • Duck Walk up and back
  • 5 Inchworms (no pushup) 
  • 10 Squats with 3 second pause in bottom position

Then: Burgner Warm Up with PVC

Mobility:
10 PVC Dislocates (Pass Throughs) 
Elbows on Box stretch 1:00

Weightlifting:

Box squats 3X12 Straight at 6-7 RPE

Workout:

For Time: 21-15-9:
KB Swing 24 / 16
KB Front Rack Lunge
Burpee
 

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