MVMT PREP
What hurts??
Hinge
Tspine MOB
Upper Push/Pull mechanics
Dancing??
10 MINS

STATION 1 - AMRAP
TRAP BAR DL
TRAP BAR FARMERS CARRY
1 DL , 2 DL , 3 DL ...
1 LAP , 2 LAPS , 3 LAPS ...

STATION 2 - PRYAMID
TRX SEE SAW
TRX KNEE INS
TRX ROW - TRI EXT
10, 15, 20, 25 back down

STATION 3 - FOR TIME
SKI
GOB SQ (30/55)
300m / 200m / 100m
30 / 20 / 10

STATION 4 - EMOM
8 or 10 reps (which ever you can maintain the whole 8 mins) EMOM
KB swing (30 - 55)
Jump SQ
Cond. PU

8 mins ON at Each station 2 mins off
40 mins