1.Warm up

2Round

1min Jumping Jack

1min Shuttle Run

 

2.Mobility

Fire Hydrant

Hip Thruster

 

3.Skill

Russian Twist

 

3.METCON

AMRAP 12min

10 Strict Pull up (A.Band B.Ring)

20 DB Snatch (22.5/15) Alt

30 DB Russian Twist

 

4.Strength

Push Press

5 x 5