WARM UP

20:10 x 4 Rounds:

• turf width side shuffle
• KGSU

MOBILITY

:90 tactical frog
1:00/1:00 calve stretch

STRENGTH

A. With a Partner – Accumulate the following squat reps:

• 40 reps – 95(m)/65(w)
• 40 reps – 115/75
• 40 reps – 135/85

B. Series:

• 12.9.6.3. Pull-ups
• 15.18.21.24 Empty bar bicep curls
• rest 1:00

CONDITIONING

Buy In = 25 butterfly sit-ups

4 Rounds Of:

1:00 – turf shuttle run
1:00 – rower
1:00 – singles
1:00 – rest

Cash Out = 25 butterfly sit-ups