4 ROUNDS
4 Burpee Broad Jumps
8 Arm Haulers
4 Bodyweight Good Mornings
8 Alt. Reverse Lunges

3 SETS FOR QUALITY
20 Alt. Tempo DB Floor Press (1111)
20 Alt. Tempo DB Bent Over Rows (1111)
20 Slow Deadbugs*
1:00 Bike (EZ Pace)**

*Option to hold Single DB OH.
**Nasal Breathing Only.

(Score is Weight)

FOR TIME
60 Single KB Reverse Lunges (53/35)|(35/26)*
60 Russian KB Swings
60 Sit-Ups
30 Single KB Reverse Lunges
30 Russian KB Swings
30 Sit-Ups

*Athletes can hold KB in Front Rack, Goblet, Suitcase, or OH Position.

(Score is Time)

KG KB: (24/16)|(16/12)