Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. EMOM 12 mins
2 Tempo OHS
—5 Seconds down
—5 Second Pause @ bottom
—Expode up

B. “Tummy Time”
15-12-9-12-15
TTB
Deadlift (225/155)
Barbell Facing Burpees
Time Cap 18 mins

C. Gymnastics Conditioning
AMRAP 6
1 Strict HSPU
1 Strict Pull Up
2 Strict HSPU
2 Strict Pull Up
etc.
(Add one rep each rd until 6 mins elapse)

D. Grunt Work
2 Short Laps @ a moderate walking pace
—Lap 1 - Double KB Farmers Carry (53/35)
—Lap 2 - Double KB Front Rack Carry (25/24)
Goal is not to do it for time! Walk at a normal pace.

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