Warm Up:

6 min AMRAP for Quality

20 Jumping jacks

10 Prisoner Good Mornings

10 alternating supine (back) twisted crosses

20 Lateral Hops

10 alternating Shoulder taps

10 alternating prone (stomach) twisted crosses

Conditioning:

EMOTM x 16 Mins:

1)10 Push Jerks

2):40 Plank (add wt if able)

3)10 Hang Power Cleans

4)10-15 V Ups