WARM UP

20:10 x 4 Rounds Each Group:

a. high knees in place + prone Russian twists
rest 1:00
b. wide-step mountain climbers + air squat to calf raise
rest 1:00

-then-

4 Rounds Cone ladder sprints + 10 butterfly sit-ups

• 1st Round: slow
• 2nd Round: medium
• 3rd Round: faster
• 4th Round: fastest

STRENGTH

A. Series – 4 Rounds:

• 8 double bounce back squats
• 5.5. renegade rows
• 15 med ball ab toss
• rest 1:00

B. Series – 3 Rounds:

• 8.8. lateral db lunges
• 12 trx jack knives
• 15 bosu sit-to-stand
• 6 inverted rows w. tempo 3-3-3
• rest 1:00

C. Series – 3 Rounds:

• 12 double kb rdl
• 10 bar bicep curls
• 25 banded 1/2 knee lat pulldowns
• 12 db rear delt flys