STRETCHING/ WARM UP

• 2X30s STANDING FORWARD FOLD + 8 DOWN DOG WALKS + 12 ALT. 90/90

MOVE & SWEAT

16 MIN AMRAP

• 20 D-BALL SLAMS 20/10 LBS

• 30 WEIGHTED RUSSIAN SEATED TWIST 20/10 LBS

• 100FT D-BALL OVERHEAD CARRY (50FT DOWN/BACK)

• 100FT BEAR CRAWL

MOBILITY WORK

• 3X2 MIN CAN OPENERS (REST AS NEEDED)