Core Warm Up

X3 (12-15 min)

• 15/15 Banded Chops
• 15/15 Banded SL Raise – Pull over
• 15 KGSU
• 10/10 Mermaid Sit-ups

Stretch

• 90s Tactical Frog
• 60 sec Down Dog to Cobra

Strength #1

4 Rounds (24 min)

a1. 20 barbell squats

a2. 10 hanging leg raises

a3. 15/15 SA DB rows off benches

a4. 10 slide board abs

Strength #2

3 Rounds (9 min)

b1. 10/10 DB rev. lunges off plate

b2. 10/10 SA KB Snatches

METCON

Every 30 seconds for 6 minutes perform:

• 5 MB Burpee slams
• 5 tuck jumps