20 sec Squats
20 sec Plank up-downs
20 sec Lateral hops
Bar rows: Set an adjustable pull up bar at approximately waist height for the athlete. Hang from the bar in a plank position (modify by bending knees if needed). Keeping hips straight and working hard for a hollow position throughout the movement, pull chest to the under side of the bar and return to the start position.
AMRAP in a given amount of time of
3 Bar rows -> 3 Jump to support on bar
10 yd Bear crawl
10 yd Crab walk