A. GENERAL (8:00)
Take 2-3:00 to Jog in circles in the gym or 400m Run. Then
3-4 Sets of:
- 10 Air Squats
- 10 Plank Knees to elbow
- 10 Plate Hops

B. MOBILITY/ACTIVATION (2:00)
PNF Child Pose Lat Stretch
5 Reps / Side

PNF = Pres down 5 seconds then stretch down 5-7 seconds

C1. SPECIFIC (4:00)
Overhead Sit-ups
- 5 Straight Leg Sit ups
- 5 Straight leg Weight sit up, holding plate
- 5 Seated Plate Z Press
- 5 Overhead Sit-ups
---
Burpees to Plate
- 5 Burpees to Plate

C2. SPECIFIC (6:00)
Go over Each movement with members

5 Rounds for time
15 Overhead Sit-ups @ 25/15 lbs
15 Burpees to Plate

RX+ 35/25 lbs

Score: Time
Time cap: 14:00
Kilograms: 15/10, Beg: 5/2.5, Int: 7.5/5

Scaling Options
Beginner
10 Overhead Sit-ups @ 10/5 lbs
10 Burpees to Plate

Intermediate
15 Overhead Sit-ups @ 15/10 lbs
15 Burpees to Plate

In Pairs, You go I go

Amrap 10
100' Weighted Bear Crawl @ 45/35 lbs
100' Plate Push @ 45/35 lbs
50 Russian Twists @ 45/35 lbs

Score: Rounds & Reps
Time Cap: 10:00
Kilograms: 20/15

Scaling Options
Beginner
100' Unweighted Bear Crawl
50' Plate Push
30 Russian Twists @ 15/10lbs

Intermediate
100' Weighted Bear Crawl @ 25/15 lbs
100' Plate Push @ 25/15 lbs
50 Russian Twists @ 25/15 lbs

Row or Bike
10 x 0:15 Max Effort, Rest 0:45

Goal: Conditioning Accessory