Part A:
“Air Force”
20 Thrusters(95/65)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
*every minute including the first perform 4 burpees. Athlete may take a minute off from the barbell movements but must complete the 4 burpees. Scale weight and movements as needed.
*20 minute time cap
Part B:
5 rounds
10 Plank reaches(5each side)
10 Russian Twists(5each side)
10 Reverse Crunch(off rig)
10 MedBall Abmat Sit-ups
Part C:
60s Dragon(each side)
60s Twisted Lizard(each side)
60s Pigeon(each side)
30s Half Front Split(each side)
30s Twisted Cross(each side)
30s Puppy Dog
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