WARM UP

2 Rounds Partner Med Ball Warmup

• :45 squat-toss
• :30/30 kneeling lateral toss – L/R
• :45 ab toss

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1 Round Booty Bands

• 20 monster band back squats
• 20 good mornings
• 20/20 mini band clam shells
• 2L forward/backward walks – keep feet just outside hips
• 2L lateral mini band walks

MOBILITY/FLEXIBILITY

:30 down dog
:30 cobra
:60/60 kneeling hip flexor stretch
:60/60 pigeon pose

STRENGTH

(24-26 min)

A. Series – Back Squats

• set 1 – 8 reps @ 55% effort (125-175/scale weight per individual if needed)
• set 2 – 8 reps @ 55% effort
• set 3 – 6 reps @ 65% effort (135-185)
• set 4 – 6 reps @ 65% effort
• set 5 – 4 reps @ 70% effort (140-190)
• set 6 – 4 reps @ 70% effort
• set 7 – 2 reps @ 75% effort (145-195)
• set 8 – 2 reps @ 75% effort
• rest 1:00 – :90 between sets (no more than that)

B. Series – EMOM X 6 MIN

• 6 HEAVY deadlifts

STRENGTH CONDITIONING

*For time/start in waves of 2 people – do not pass people in front of you

15-12-9-6
Single arm DB thrusters (per arm)
2-2-2-2
Heavy sled push – 2L
15-12-9-6
Inverted hanging bar rows
100M-100M-100M-100M
Row