WARM UP

3 Rounds/:30 Ea:

• bridges
• side plank – R
• side plank – L
• fixed band to rig – hip hinges

-then-

30:15 x 3 Rounds:

• air squat – calf raise
• turf width side – shuffle

MOBILITY

1:00 lateral high box step-over
1:00/1:00 pigeon pose
1:00 tactical frog

STRENGTH

A. Series – 5 Rounds:

• 1 warm-up set back squats
• 8 pause back squats with :03 bottom squat hold
• 10 bench rev. hyper ext.
• rest :90

B. Series – 3 Rounds:

• 8/8 RFE split db squats
• 6 UH pull-ups
• 20 empty bar curls
• rest 1:00

C. Core Series – 2/3 Rounds:

• 20 plate sit-ups
• 10/10 seated lateral med ball wall toss
• :45 short lever plank