Warm Up: 4 Min Limit
2 Rounds
5 Inchworms
10 Burpees
15 Plate RDLs
Posterior Chain Development: 6 Mins
1 Min Hip Extensions
1 Min Plank
1 Min Inchworms
30 Sec Hip Extension
30 Sec Plank
30 Sec Inchworm
*start at any station
Technique Review / workout brief
Metcon: 14 Mins
4 Min AMRAP
Burpee Box Jumps
Rest 1 Min
4 Min AMRAP
Row / Run / Bike
Rest 1 Min
4 Min AMRAP
Sand Bag Ground to Shoulders (light) or Slam Balls
*Start at any station
