WARM UP

Line Drills :30 Ea + 5 reps after each line drill of:

• infant squats
• HR push ups
• KGSU

MOBILITY

1:00/1:00 couch stretch
1:00/1:00 seated upright fig. 4 glute stretch

STRENGTH

A. Series – 5 Rounds:

• 5 deadlifts
• 8 kb deficit push ups
• 10 plate OH sit-ups
• rest :90

B. Series – 3 Rounds:

• 5.5. db step-up to rev. lunge
• 7 pull-ups
• 3.3. heavy SA DB rows
• 10 leg raises on bench (feet lower than bench)
• rest 1:00

C. Series – EMOM x 10 Minutes:

• M1 – :20 goblet squat hold + 5 supermans
• M2 – MMF banded bicep curls