2 ROUNDS

5 Push Up to Down Dog

10 Good Mornings

5/5 Spidermans w/ Twist

1:00 Cardio of Choice

Into…

2 ROUNDS

10 KB Deadlifts (RND 2: 10 RKBS)

5/5 Bent Over Rows

:15/:15 SA Front Rack Hold (RND 2: SA OH Front Rack Hold)

:30 Cardio of Choice

MIN 1&2 – Cardio Choice

MIN 3 – :50 KB Alt. Bent Over Row (Athlete Choice)*

MIN 4 – :50 Russian KB Swing

MIN 5 – :25/:25 KB Overhead Hold (L/R)*

MIN 6 – Walking Rest

*Double KB or Double DB Row / Hold Optional for :50.

(No Measure)

:30 Lat/Prayer Stretch on Box

5/5 Staggered Stance Good Mornings

10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)