Warm Up

6 minutes of:

• jog 1 length-back peddle + sprint 1 length-back peddle + side shuffle 1 length (L/R)
• 5 down dog push ups + 5 sit-ups + 5 air squat to calf raise

-then-

• 90s/90s barbell adductor smash
• 90s tactical frog stretch

STRENGTH

Squat warm up: 2 sets of 4 reps

EMOM x 10 Min

• perform 2 Barbell Back Squats – HEAVY (115/185)

-then-

5 Rounds of:

• 1 Arm DB step-up to rev. lunge (5/5 – L&R)
• 7 Pull Ups

-then-

3 Rounds of:

• 15 GHB Sit-ups
• 10 Feet Elevated Push-ups

CONDITIONING

Max Rounds with Time Left:

• 30s/30s Max SA DB Hang Clean to Jerk
• 30s Air Squats
• 30s Singles