WARM UP

(10 Min)

7 Minutes Of:
Lunge – high knee grab – 1L
Jog – 2L
Run – 2L
Sprint – 2L
Side Shuffle – 2L

-then-

20 air squats
20 jumping jacks
20 leg drops
20 mountain climbers

MOBILITY

:30 pvc pass through
:30 lateral flexion stretch
:30 pvc good mornings
:30 OHS

STRENGTH

(31 min)

A. Series: Mechanical advantage pressing

• 12 db oh press
• 10 db chest press
• 8 push ups
• rest :90

B. Series: E2Mon2M For 7 Rounds Perform

• 15 deadlifts (95/155)
• 5 renegade row-burpee-curl-press

CONDITIONING

40:20 x 4 Rounds

• Station 1: row
• Station 2: down back sprints
• Station 3: singles
• Station 4 box jumps