Prep

Equipment required: Foam roller, light KB, medium/light band

1) 1 Round:

– 60s each Foam roll Thoracic & Lats

– 5 Upward to Downward Facing Dog + Toe Touch

2) AMRAP 4 at a slow pace:

– 3 each DB Snatch

– 5 Up downs

– 30s Jump Rope Practice

A.

‘Cookie Monster’ With A Partner

AMRAP 15:

20 Single Arm Dumbbell Snatches (50/35)

40 Double Unders

20 Burpees

40 Double Unders

– Goal: Challenging effort

L3: (40/25)

L2: (30/15) (30s DU Attempts)

L1: (20/10) (Single Unders or Penguin Taps) (Up downs)

Rest 2:00 then move on to part “D”

B.

AMRAP10

Partner 1: 50 each Front Rack Carry

Partner 2: Max Cal Bike

– Goal: Hard push on the Bike, recover on the Carry

C.

Cooldown

Pick 1-2 from the list below:

– Lizard Pose

– Scorpion Stretch

– Adductor Rock back Stretch

– Prayer Stretch

– Pigeon Pose

(5 breaths each position, long inhale, longer exhale)