General (3–4 min)

1:00 Cardio Choice

20 Shoulder Taps (plank position)

20 Walking Lunges

10 Inchworm Push-Ups

Into…

Specific (6–7 min)

2 ROUNDS…

30’ Bear Crawl (forward/back)

6 Rope Pull-to-Stand OR 4–6 Strict Pull-Ups

100m Run w/ Wall Ball

100’ Suitcase Carry (light DB/KB)

100′ Bear Crawl

200m Wall Ball Run (Athlete Choice)

2 Rope Climbs

100′ Bear Crawl

400m DB/KB Suitcase Carry (Athlete Choice)

2 Rope Climbs

-Rest 1:30 b/t Sets-

(Score is Slowest Time)

100′ Bear Crawl

200m Wall Ball Run (Athlete Choice)

8 Strict Pull-Ups

100′ Bear Crawl

400m DB/KB Suitcase Carry (Athlete Choice)

8 Strict Pull-Ups

-Rest 1:30 b/t Sets-

(Score is Slowest Time)

MIN 1 – :45 Hollow or Tuck Hold

MIN 2 – :45 Alt. 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

(No Measure)