WARM UP

(23 min)

10 Rounds (2 groups – 1st group goes, then 2nd)

• killers – 3 cones
• 5 HR Push UPs
• 5 Plate Accordion Crunches

-then-

• 60s/60s banded chest stretch
• 90s Childs pose

STRENGTH

(38 minutes)

a1. 10/10/8/8/6 DB Chest Press

a2. 6/6 SA KB Clean Squat Press

a3. 10 Barbell Rows

*Rest 60 sec

b1. 3×2 lengths OH Barbell Lunge (ez curl bar)

b2. 2/2 TGU

b3. 20 banded tricep extension (monster bands)

*30s Rest

CONDITIONING (if time or extra credit work)

30:15 x 4 Rounds

• singles
• burpees