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WARM-UP
2x
:45/:15
high knees
Seal Jacks
Scorpions
fire hydrants
Glute Bridges pulses
MOVEMENT PREP
2 SETS
2 HR PUSH-UPS
8 KB/DB swings
4 HC+J
CONDITIONING
EMOM 10
1. 8 HR PUSH-UPS/ STRICT HSPU
2. 12 Alt DB/KB Hang Clean and Jerks
*if no DB/KB use an weighted Backpack
EMOM 10
1. 12 Bulgarian split Squats
2. 20 DB/Kb S/A Swings
*use a backpack if you have no weights*
Then 3 rounds FT:
80 mountain climbers
35 situps
16 squat jumps
12 PLANK-UPS
Core:
Accumulate 4::00 plank