W.U. Stretch prep
- Hip Circles x 3 rotations each direction
- Large Arm Circles FWD/BKWD x 10 each
- Small Arm Circles FWD/BKWD x 10 each
- Wrist rotations outward/inward x 10 each
- Standing forward arm swings x 10
- Bent over forward arm swings x 10
Core: Tabata sequence: :20 sec on /:10 sec off
- Hollow Hold
- Superman with arms behind head
KB Sequencing: Complete 3 Rounds of AFAP
- 5L/5R x Single Arm Swings
- 7L/7R x Single Arm Snatches
- 9L/9R x Single Arm Thrusters
- 18 x Burpees
BW Kicker: NOT for time
- 1 Mile Run
- 100 x Situps
***Videos of KB Movements from above
