WARM UP

:90/90 SMR Lats
:90/90 T-spine floor trace
:90 tactical frog

-then-

2 Rounds:

• 15 air squats
• 10 plank push-ups
• :30 supermans

STRENGTH

A. Series – 4 Rounds:

• 10.8.8.6 back squats
• 8-12 ea side – seated L – SA kb floor press
• rest :90

B. Series – 3 Rounds:

• 2L unilateral FR kb lunges
• 10 ball leg curls w. tempo 3-1-3
• 12-15 db lateral raises
• rest 1:00

CONDITIONING

For Time:

• 400M run
• 21 push jerk
• 21 plate Russian twists
• 400M run
• 15 push jerk
• 15 plate Russian twists
• 400M run
• 9 push jerk
• 9 plate Russian twists