WARM UP

5 Minutes user choice SMR anything tight/sore

-then-

2 Rounds Activation:

• 10 monster band OH press
• 10 monster band bent over rows
• 10 monster band squats

STRENGTH

A. EMOM x 20 Minutes:

• M1 – 8 pullups
• M2 – 6/6 db rev. lunges
• M3 – 5 plyo pushups + 10 plate sit-ups
• M4 – 12 kb good-mornings

B. 3 Rounds:

• 8/8 SL elevated box squats
• 10 db pull-overs
• 15 bench dips
• 10/10 plate low-high chops
• rest 1:00

CONDITIONING

E30 sec On 30 sec for 12 Minutes – “You-Go-I-Go”

• 2 shuttle runs