Missouri

Warm Up
Dynamic Flexibility

Activation & Power
3 Rounds for Quality of:
20x (Band) High & Low Rows (with 3 second hold) 
4x Lunge Matrix (R&L) (Forward - Reverse - Lateral) 

Workout - Missouri
Part 1 - 
10 minute AMRAP of:
A1 - 5/5  Alternating DB Shoulder Press
A2- 5/5  Alternating DB Box Step Ups
A3 - 5/5  Renegade Rows 
A4 - 5  Burpees

Part 2 -
20 minute AMRAP of: 
B1- 20x KB Swings
B2- 15x Push Ups
B3- 10x KB Goblet Squats
B4- 5/5  KB Half Get-Ups

Workout Notes:
- Scale to any fitness level & pick KB to have all unbroken sets
- Rest between rounds 3-5 minutes
- "Kill the Bear" Option
Part 3 -
C1 - 6x Shuttle Sprints
(10m Out - 10m Back x 2)
Rest 30 seconds between Sprints 
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