WARM UP

(15 min)

3 Parts (group a. does not switch until groups b/c are complete)
a) 3-5 minutes on a cardio machine
b) :30 – inchworms, down dog push ups, active sampson, lateral lunges, mountain climbers, jumping jacks
c) 3 rounds: 20 banded chest press + 20 banded rows + 20 quick air squats

MOBILITY

(6 min)

:60/60 couch stretch
:60 Childs pose
:60/60 chest stretch against rig

STRENGTH

A. Series – 4 Rounds Of:

• 10/8/8/6 barbell push jerk
• 2/2 TGU
• rest :60

B. Series – 3-4 Rounds (need 12-15 minutes for METCON):

• 12 barbell rows
• 4 UH Neg Pull-ups (hold as long as possible)
• 8/8 rev. lunge to OH tri-ext DB
• rest :60

METCON

PACER = 10 cal rows (someone always occupies rower)

• traveling turf lunges
• med ball sit-ups
• barbell sumo high pull
• singles