*Coaches Note – stick to the exact times for each section of todays workout

WARM UP

5 Minutes SMR anything tight

-then-

20 jumping jacks
20 wide-outs
20 mountain climbers

MOBILITY

:60/60 pigeon pose
:30 pvc pass through

STRENGTH

(20 min)

4 Rounds
12/10/8/6 Bench Press (75/125)
8 per leg Barbell Lateral Box Step-ups (EZ Bar)
16 Floor Wipers
Rest :90

STRENGTH CONDITIONING

4 Rounds – 1:00 stations – clock does not stop

Deadlifts (115/185)
Over the box jumps
Power Cleans (65/85)
Lateral over the bar burpees (use rowers)
Barbell Shoulder to Overhead (55/75)
Box Jumps
Rest 1:00