WARM UP

5 Minutes General Mobility

-then-

:30 – :15 x 3 Rounds:

• air squat – calf raise
• walk out plank + reach

FUNCTIONAL STRENGTH

A. Series – 4 Rounds:

• 8.8. barbell SL deadlifts
• 10.10. 1/2 knee kb windmill
• 12 plank push ups
• rest 1:00

B. Series – 3 Rounds:

• 10.10. SA DB step-up-curl-press
• 10.10. long lever plank with KB pull-through
• 15 landmine squat + press
• 20 UH TRX rows
• rest 1:00

C. Series – 3 Rounds:

• 15 db skull crushers
• 15 SL db rear delt flys
• 12 med ball wall ab toss
• rest 1:00