WARM UP

5 Minute Sled Push Relay

then

2 Rounds:

• 10.10.10. bent over I’s, Y’s, T’s
• 10 kb good mornings
• 5 down dog pushups

MOBILITY

:90 tactical frog
1:00 Childs pose

STRENGTH

A. Series – 4 Rounds:

• 4 back squats with tempo 3-3-1
• 8 box jumps
• rest 2:00

B. Series – 4 Rounds:

• 6.6. bb rev lunges
• 4 bent over bar rows
• 12 dbl kb high pulls
• 12 db pull-overs
• rest 1:00

C. Series – 4 Rounds:

• 10.10. sl kb rdl
• 10 lat pulldown
• 8 db hammer curls
• 1:00 plank
• rest 1:00