Air Force

Warm Up/Mobility
Low Back Smash
OH Rib Mob
Warm-up
25′
Floor Scoops
Spiderman
Quad Stretch
High Knees
..into

3 Rounds
5 BB Sumo Deadlift
5 BB Sumo Hi Pulls
5 Hang Cleans
5 Push Press
5 Front Squats

Metcon
Air Force (Time)
20 Thrusters (95/65)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

At the TOP of every Min perform 4 Burpees

Post Workout Mobility
Super Front Rack
Banded OH Distraction

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