WARMUP
Mobility / Stretch
5x 10sec bar hangs
RED LINE
10 each small, med & large arm circles
10 Jumping Jacks
10 air squat hold
1 inch worm down + 5 push ups, 5 superman and inch worm back
10 air squat jumps
5x 10sec bar hangs
RED LINE
10 each small, med & large arm circles
10 Jumping Jacks
10 air squat hold
1 inch worm down + 5 push ups, 5 superman and inch worm back
10 air squat jumps
1,000 Meter Row
1,000 meter row for time
EMOM 40/20
12 minutes
Alternating movements
1. Bear Complex 135/95, 115/75, 95/65, 85/45
2. Burpee Bar Jump Over
Alternating movements
1. Bear Complex 135/95, 115/75, 95/65, 85/45
2. Burpee Bar Jump Over
SLED PULL
X yards for time 125/90, 90/45
ROPE SLAM
to failure
