Warm-Up:

90 second rounds-
Lunge + Squat Around-the-Worlds / Plank Flow (Scorpions, Up+Down Dogs, Inch Worms, Cobras) / Quadruped Flow (Thoracic Rotations, Birddogs, Walking) / Supine Flow (Scorpions, Hip Bridges, Core Work)

Rehearsal 1-
5 Windmills per side / 5 PVC Pass-Throughs + Around the World / 5 PVC Press + Stretch / 5 PVC Upright Row / 5 PVC Horizontal Press (from bottom of squat)

Rehearsal 2-
3 Rounds: Increase speed each round
4 Burpee to Single-Arm Snatch (2 per side) / 4 Sit-Ups (any variety) / 2 Dumbbell Clusters (1 per side)

Strength:

4 Rounds of:
10 Dumbbell Windmills (5 per side)
10 Standing Horizontal Press (w PVC)
20 Strict Upright Rows (w PVC)

Windmills are weighted, but please be smart. Keep weight in bottom hand if overhead stability is less than ideal. Track heaviest weight used for these.

PVC work should be viewed as “Rehab/Prehab” today. Steady and controlled through full range of motion. Feel the burn!

Workout:

For Time:
500m Run
30 Burpees
500m Run
30 Alternating Dumbbell Snatch (15 per arm)
500m Run
30 Weighted Sit-Ups (arms locked out directly over shoulder throughout)
500m Run
30 Alternating Dumbbell Clusters (15 per arm)

Bring that INTENSITY today!