WARM UP
(11 min)
7 Rounds:
cone killers (x5 cones)
7 leg drops
5 down dog pushups
MOBILITY
:60/60 couch stretch
:60/60 lying figure 4
STRENGTH
(30 min)
A. Series – push pull #1 x 3 Rounds:
- 4 barbell push jerk (75/100)
- 5 deadlifts (110/175)
- rest :90
B. Series – push pull #2 x 4 Rounds:
- 6 DB Chest press
- 5 UH barbell rows (95/125)
- 20 banded pull-overs
- 10 empty bar bicep curls
- rest :60
METCON
3-4 Rounds x 1:00 ea station – clock does not stop
1:00 – alt. high box step ups
1:00 – renegade row burpee curl press
1:00 – plate push (turf length)
1:00 – (IF NEEDED ONLY) – singles
1:00 – rest