A. Active Warm Up
Row 500 (slow)
2 Lengths Slow and Deep Walking Lunges
25 Slow and Deep Air Squats
B.
Four sets of:
Back Squat x 8 reps
Rest 60 seconds
5 Single-Arm DB Push Presses + 3 Length Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 30 seconds
5 Single-Arm DB Push Presses + 3 Length Waiter’s Walk (Right Arm)
Rest 60 seconds
C.
For time:
400 Row/Run
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Push-ups
30 Sit Ups
400 Row/Run
D.
3 Sets of:
25 Banded Good Morning
25 Banded Pull a parts
60 second plank