Warm Up:

3RFQ

50 yard run

10 GHD sit ups

10 hip ext.

50 yard run

15 push ups

15 squats

 

Connectivity:

4 rounds each

:30/:30

box shoulder stretch

arch hold

E2MOMx5 squat snatch

60%x5, 70%x4, 75%x3, 80%x3, 90%x2

 

21-15-9

pull ups

burpees