August 07th, 2017

Warm Up
Mobility - T spine & Hips

Activation
Booty band series

Strength 1 
Front Squat - 8/8/6/4/2/16
Rest 1.5 min between sets

Strength 2 
Work for 10 minutes
A1 - DB Split Squat - 8/8
A2 - DB Renegade Rows - 5/5
A3 - 10 Hollow Rocks & 5 Supermans push-ups

Strength Finisher
Partners of 3
P1 - Front Rack Hold with KB (1 or2)
P2 - "Pace setter" Row 400m or bike 15 calls or Run 200m
P3 - 5 Air Squats - 5 Burpee - 5 Med Ball Squat Cleans (AMRAP until P2 is finished)
**Switch after p2 is done , each complete 3 full times through.
​