Warm Up

9 min AMRAP

- 200m jog (on track)

- 20 sec couch stretch (p/leg)

- 10 air squats

- 20 sec medball thoracic spine mobility with barbell

- 1 turf length DB or KB OH carry (p/arm)

Conditioning

EMOM 18 - low to moderate effort

- 10 supinated barbell rows (select weight)

- 45 sec row

- 10 air squats (hands behind head) + squat hold for remaining time

- 20 sec hollow hold + 20 sec superman hold

- 45 sec bike

- 30 sec HS hold (cumulative)

Extended Mobility - remain time

- pigeon stretch

- Jefferson curls

- low back stretches

- banded shoulder stretches

- banded hip and ankle mobility