WARM UP:

2 Min Row Bike or Jump Rope

5 Min AMRAP of:
5 Pullups or Beat Swings
7 Pushups
9 Air Squats
12 Bear Crawls

Choose 1 Option:

CONDITIONING OPTION

4 Rounds of:
Run 2 Laps Max Effort
Record each individual time. Rest as needed between efforts.

OR

CROSSFIT OPTION

PART 1:

3 RNFT
1 TGU R & L (Try a heavier KB each round – 3 attempts)
3 Lateral Lunges R & L (hold KB in goblet position)
6 OHS R & L
9 Single Arm Swing R & L

PART 2:

Rx:
5 Rounds for time of:
1 Rope Climb
4/2 Bar Muscle Ups
21 Overhead Walking Lunges 45/25 (bumper plate)
Run 1 Lap

Sc:
5 Rounds for time of:
6 Seated Alternating Rope Pulls (using a single ring)
12 Hollow Rocks
21 Overhead Walking Lunges 45/25 or 25/15 (bumper plate)
Run 1 Lap

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching