Warm Up

x2

• 2L Turf Lateral Lunges
• 8/8 Prone Russian Twists
• 20 Jumping Jacks
• 10/10 SL RDL
• 8/8 Active Sampson
• 10 Groiners w. 2 sec hold in crouch

Stretch

• 60/60s Calves
• 60s tactical frog

Strength #1

a1. 4×10 barbell jump back squats

a2. 5 Pull-ups w. 2 second top hold

a3. 10 American Swings

a4. 20 Bench dips

**Rest 45 sec

Strength #2

b1. 3×6-8 ea leg DB Box step-ups

b2. 15 barbell curls

b3. 8 UH barbell rows

**Rest 45 sec

METCON

10 Minute AMRAP

• 4 lengths sprint + 2 KBS
• 4 lengths sprint + 4 KBS
• 4 lengths sprint + 6 KBS
• 4 lengths sprint + 8 KBS
  • add 2 reps every round