ACTIVATION WARM UP

EMOM x 9 Minutes:

• M1 – 10 down dog push-ups
• M2 – 15 (90*/90*) db elbow rotation
• M3 – 20 air squats

STRENGTH

A. Series – 4 Rounds:

• 12.10.10.8. bench press
• 6.6. SA DB jerk
• 12 ball leg curl w. tempo 3-1-3
• rest 1:00

B. Series – 3 Rounds:

• 8-12 kb push-ups
• 12 db rear delt flys
• 16 total landmine rotation

C. Series – pull-up/bicep curl ladder:

• 20.18.16.14.12.10.8.6.4.2 barbell bicep curls (start with empty bar and try to add 5-10 lb each set)
• 2.2.2.2.2.2.2.2.2.2. max effort underhand pull-ups
• rest 1:00

Group Stretch If Time Allows