Group Warm-up (15 min)

Run the loop then AMRAP for remaining time…

• • 30 Air Squats
  • 20 Alt Rear to Lateral Lunges (10R/ 10L)
  • 10 Mountain Climbers
  • 5 Walkouts
  • 30 sec up Dog Down Dog
  • 30 sec Pigeon Stretch (R)
  • 30 sec Pigeon Stretch (L)

Workout #1 – For Time

• • 30 Slam Ball o/ shoulder
  • 15 Hang Power Cleans
  • 15 Burpees
  • Run 400 Meters
  • 20 Slam Ball o/ Shoulder
  • 12 Hang Power Cleans
  • 12 Burpees
  • Run 300 Meters
  • 10 Slam Ball o/ shoulder
  • 9 Hang Power Cleans
  • 9 Burpees
  • Run 200 Meters

Workout #2 – Intervals

Every 4 minutes for 4 rounds complete the following. Whatever time is left in the 4 minutes is your rest.

• • 15 Sit-ups w/ OH Reach
  • 12 KB Swings
  • 9 Box Jumps
  • Run 2oo Meters