Warm Up:

2 Rounds w/ PVC Pipe

5/5 Staggered Stance Good Morning

PVC Lat stretch x :15 seconds each side (arms outstretched, hips back, switch hand on top of pipe)

PVC Front Rack Stretch x :15 seconds (sword sheathe stretch)

2 Rounds:

8 alt. lunges w/ twist

8 Prisoner Kang Squats

8 alt. Squat rotations

Conditioning:

-On a 22 min Running Clock-

Every 3:00 x 5 sets

Row x 300/200m or Bike 15/12 cals or Run 200m

7 Front Squats (increase a little each set if you want)

At Min 17:

5 Min AMRAP:

Back Rack Lunges @ weight you can do at least 20 unbroken reps with

-Each time you put the bar down do 5 Updowns