WARM UP

5 Minutes General Mobility/Dynamic Flexibility

+

2 Rounds:
:30 pvc OHS
:30 pvc good-mornings
:30 pvc pass throughs

MOBILITY/FLEXIBILITY

:60/60 banded lat stretch
:60/60 banded pec stretch
:60 Childs pose

STRENGTH CIRCUITS

Circuit A – Push/Pull (40:20 x 4 Rounds)

• db squat clean + press
• chin-ups
• trx SL squat jumps (:20/20)
• slide board leg curls
• banded tri-ext

Circuit B – Push/Pull (40:20 x 3 Rounds)

• alt. db chest press
• underhand grip bent over db rows
• db step up – hammer curl
• close grip push ups

Circuit C – Core (30:15 x Rounds for time left)

• 35lb-45lb strict plate sit-ups
• stability ball stir the pot
• supermans