WARM UP

• x2: 1L kb good mornings + 20 db shoulder rot (90/90) + 1L traveling KBS + 20 KGSU
• x2: 1L air squats + 20 db shoulder caption + 1L lunges + 20 supermans
• x2: 1L hip ext. rot. + 20 HR pushups + 1L inchworms + 20 leg drops

MOB/FLEX

1:00/1:00 banded shoulder stretch
1:00/1:00 hip flex stretch

STRENGTH ENDURANCE

EMOM x 15 Minutes:

• M1 – 4.4. alt kb press + 10 banded push ups
• M2 – 10 inv. trx/ring rows + 20 banded speed rows
• M3 – 20 split jumps

CONDITIONING

4×4 Minute AMRAPS

• 15 kb goblet squats
• 30 situps
• 15 HR pushups
• max down back sprints until 4:00 completes

*rest 2:00 between rounds