WARM UP

100M jog + 50 singles + :30 kb good mornings + :30 side shuffle
100M jog + 50 singles + :30 KBS + :30 side shuffle
100M jog + 50 singles + :30 kb goblet squats + :30 side shuffle
100M jog + 50 singles + :30 kb deadlifts + :30 side shuffle

MOBILITY

1:00/1:00 couch stretch
1:00/1:00 pigeon pose
1:00/1:00 rig chest stretch

STRENGTH

A. Series:

• 12/10/8/6 bench press
• 15 kneeling med ball slams
• rest :90

B. Series – 3 Rounds:

• 6/6 db lunge – curl – press
• 8 db chest flys
• 10 db oh tri-ext.
• rest :90

C. Series – 2 Rounds:

• :45 max push-ups
• :45 max bench dips
• :45 rest

CONDITIONING

” pacer”

P1 – 200M sprint
P2 – burpees until P1 returns – stop performing burpees when 45 burpees have been accumulated by each partner