A) 2 rounds as warm-up:

Inch-worms x 25'

Spiderman Crawl x 25'

Toy Soldiers x 25'

Walking Lunge & Twist x 25'


B) 3 Rounds:

Star Drill x 1 per direction

Rest 30 seconds between efforts

KB Swings x 11

Rest 60 seconds between rounds


C) 15:00 Establish 1RM


-Rest 1-2 minutes between efforts and 5 minutes following you last set


D) 6 Rounds:

Strict Pull-ups x 3

Prowler Sprint x 30'

-Rest 2 minutes between rounds







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