A. GENERAL (4:00)
2 minutes on machine
25' Samson Stretch lunges
25' Hamstring Scoops
25' Side lunges
25' Walking lunge

B. MOBILITY / ACTIVATION (1:00)
PNF Thoracic extension against wall

5 reps
push against wall 5 seconds and come down to stretch for 5-10 seconds

C1. SPECIFIC (5:00)
Wall Walks
3 Pike ups + leg reach
3 Pike ups + 2 Steps
3 Wall walks (stop half way if needed)
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KBS
5 Russian KBS
5 KBS
---
Running
2 Sets
25' A skip
25' Butt kicks50' Side shuffle (out and back facing same direction)

EMOM 20
1- 5 Wall walks
2- 15 KBS @ 70/53 lbs
3- 200m run
4- Active Rest*

* walk or machine

Score: Checkmark
TC: 20 minutes
KG: 32/24

Scaling Options
Beginner
- 5 Inchworm push ups
- 15 Russian KBS @ 26/18
- 100m jog or 6 shuttle runs
- Rest

Intermediate
1- 5 x 1/2 Wall walks
2- 15 KBS @ 53/35 lbs
3- 200m run
4- Active Rest*

3 sets
25' Silverback Swings
50' Walking lunges, goblet

-Rest 1-2 minutes b/w-

Goal: Post Chain accessory