Warm Up

10 min AMRAP

*400m jog buy in

- then -

- 1/2 turf length high knees

- 1/2 turf length butt kicks

- 8 kang squats @ 45/35

- 8 renegade rows (no push-up)

- 45 sec bike or row

Conditioning

E2MOM - (2 rounds, 24 min total)

NOTE: treat each station as a 2 minute AMRAP

1.) turf length dual DB farmer carry + 10 renegade rows (no push-up, select weight)

2.) bike (miles)

3.) turf length walking lunge (hands behind head) + 10 push-ups

4.) row (meters)

5.) 10 tempo air squats + 15 russian twists @ 20/14

6.) *10 KB deadlifts (select weight) + 30 second plank

*use 1 KB and touch the ground between your feet with the KB

Extended Mobility - remaining time

- ankles, quad, hamstring, hips, low back, thoracic spine, shoulders, etc...