Warm Up

(13-15 minutes)

4 Minutes Of: 1 length lunge w. knee grab, side shuffle – 1 length each direction

-then-

3 rounds of: 10 air squats to calf raise + 10 Russian push ups

2 rounds of: 10 kb good mornings + 10 db shoulder rotation

1 round of: 10 burpees (to the floor)

Strength #1

(14 minutes)

4 rounds of:

a1. 3/3 KB Turkish get ups

a2. 8 weighted box jumps

a3. 15 2-arm db bent over quick rows

Rest: 0

Strength #2

(25 minutes)

B1. 4/4/2/2/2 Bench Press

B2. 3/3 Heavy SA DB Snatch

B3. 8/8 KB RFE Split Squats (use lower tier of DB rack for foot placement)

B4. 8 Broad jumps

*Rest 45 seconds

FINISHER

30:15

• banded bicep curls
• leg raises
• banded tricep pushdowns (use monster bands hooked to pull up bars on back wall)
• v-ups