WARM-UP

2 ROUNDS

10 Toe Touch + Jumping Jacks

5 Cat/Cows

10 Alt. Bird Dogs

5/5 Groiner + Hamstring Stretch*

*Start in a groiner position, then slowly straighten your front leg, stretching the hamstring.

Into…

2 ROUNDS

10 Alt. Step-Overs

5 PVC Pass Thrus + 5 Scarecrow Snatch (high pull + turnover)

10 Air Squats

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Overhead Squat*

*Weight must come from the floor.

(Score is Weight)

WORKOUT

10 ROUNDS FOR TIME

3 Overhead Squats (135/95)

6 DB Famers Alt. Box Step-Overs (50/35)|(24/20)

9 Burpees Over Bar

(Score is Time)