Activation 10 Band open and close 10 Band Press 5 Band walkout to push up 20 Banded steps (right, left, front, back) 5 Banded slow squats 5 Banded fast squats 10 Calve raise/side Warm Up: 3 min AMRAP 1 Barbell or Bag or DB complex (3 Deadlift + 3 Hang Power Clean + 3 Front squat + 3 Push press) 5 Tuck Jumps WOD OTM x 20 Squat Clean (3 Bar or 6 Backpack) 6 HSPU - strict if able (can sub Push Up or press) 9 Box Jump or KB swing If you fall behind, take the next round off

Mobilize with PVC/broomstick/lightsaber... 5 shoulder pass throughs 10 Scapular Press 6 Core circles 5 BTN Press 5 BTN Jerk 10 Good Morning 10 OH squat Warm Up With Bar or Dumbbell 4 rounds 5 Deadlift 5 Hang Power Clean 5 Push Press 10 Hops over bar/DB WOD 10-9-8-7-6-5-4-3-2-1 reps of: Power Clean Push Press Burpee Cashout 90 sec max Push ups Then... Stretch 1 min each side Half Pigeon Pretzel Prone Shoulder Stretch

Loosen up 3 min light effort jog/bike/row/skip Mobilize 6 Samson Lunges + low dragon + twist 6 up dog + down dog + leg twist 10 knee to opposite elbow 10 ankle touches 10 Side plank reach unders, each side 10 russian baby makers 10 cossack squats Warm up OT 2 min x 3 10 high knees 10 butt kickers 10 jumping jacks 10 mountain climbers 5 burpees 5 thrusters (increase weight each set if possible) WOD 20 min AMRAP 10 Thrusters 10 Toes to Bar 10 Cal row/bike or 30-50 Double unders Cashout 1 min each Couch stretch (R/L) Glute stretch (R/L) Puppy dog Child's pose

Originally Posted April 8, 2020