WARM-UP

Midline Mobility / Awareness Drills 
 
3 Rounds 
50 Ft R/L Waiter KB Carry
3 R/L Single Leg RDLs
:10 Sec Superman Hold 
 
 
PART 1
 
3 Rounds 
3 R/L Staggered Grip Bar Or Ring Pull-Up 
12-15 DB Decline Bench Press
:20 Sec Ring Tuck Hold Or Push-Up Position Hold 
 
 
PART 2
 
“ECHIDNA”
 
20 MIN AMRAP
(W/ A Partner, Break It Up However You See Fit) 
800 M Row 
60 Push-Ups 
40 Hang Power Cleans 155/105 
100 Ft HS Walk 
 
-Modify 
-50 Cal AB
-Lighter
-Partner Walk Or Slider Walk Or Around The Worlds