Warm Up
1 Round: 1:00 Row- :30 Plate Deadlift -:30 Groiners
1 Round: 1:00 Row- :30 Plate Push Press- :30 Cossack Squats
1 Round: 1:00 Row- :30 Plate Ground to OH -:30 Lunges
Skill
3 Sets
50′ Slow Table-Top Bear Crawl (aka Quadruped)*
*5 Strict-Up Downs after each set.
Workout
5 Rounds*
20 Ground To Overhead
20 DB Suitcase Lunge
20/15 Cal Row
-Rest 2:00 b/t Sets
*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Ground To Overhead & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.