GENERAL WARMUP
2 Rounds:
30 Mountain climbers
10 reps/side Bulgarian split squat

MOBILITY
10 reps/side World’s greatest stretch
– https://www.youtube.com/watch?v=8B6k7hYM6Tk

SPECIFIC WARMUP
2 Sets:
20s Glute bridge
20s Squat hold (in the hole)
20s/side Elbow side plank

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METCON – FULL EQUIPMENT
5 Rounds:

AMRAP 3 min:
200m Run
30 DB squats @ 2 X 50/35
20 Burpees
– 2 min rest between rounds
– continue where you left off for one total AMRAP score

METCON – @ HOME
5 Rounds:

AMRAP 3 min:
30 Speed skater jumps
20 Alternating pistols
20 Burpees
– same rest & score as FULL

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