Warm-up
• 400 m Run

• Squat Hold
• Pigeon Pose
• Squat Hold
• Spiderman Lunge

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Core
4 rounds:
• 20 sec Shoulder Taps
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
20 min AMRAP:
• 20 Air Bike calories
• 20 Thrusters 75/55#
• 20 Push Ups
• 20 Walking Lunges 75/55#