Warm Up
Repeat For 5 Minutes
10 Med Ball Goblet Squat
10 Med Ball Overhead Press
30 Mountain Climbers
Barbell Thrusters
Every 30 Seconds X 5 Rounds @ A Moderate Weight, Unbroken Reps
5 Reps
Into
Barbell Push Press
Every 30 Seconds X 5 Rounds @ A Moderate Weight, Unbroken Reps
5 Reps
WOD
For Time ~ 20 Minute Cap
COMPETITIVE
30 Hollow Body Rocks
40 Jump Lunge
50 Sit Ups
100 Burpees
400m Run
PERFORMANCE
30 Hollow Body Rocks
40 Lunges
50 Sit Ups
90 Burpees
400m Run
LIFESTYLE
20 Hollow Body Rocks
30 Lunges
40 Sit Ups
75 Elevated Burpees
200m Run
Cool Down & Dismissal
100m Walk
Lying Figure 4 Stretch
Seal Stretch
Hip Flexor Stretch
Quad Stretch
Cross Body Shoulder Stretch