WARM UP

(13 min)

EMOM x 7 Min

• cone killers

-then-

3 Rounds Of:

• 5/5 glute bridges on plate
• 20 plate hop overs
• 5 UH negative pull-ups (4-1-1)

MOBILITY

10/10 fire hydrants
10 roll back to v-reach
:90 tactical frog

STRENGTH

(25 min)

A. Series – 4 Rounds:

• 15 back squats
• 5/5 SA DB split jerks
• 8 seated box jumps
• 8 OH rev. med ball throws
• rest :60

B. Series – 2-3 Rounds:

• 15 db hammer curls
• 8/8 db lateral lunges
• rest :30

METCON

(17-20 min)

“Wall Ball Biathlon”

Buy In – 25 butterfly sit-ups
800M Run (3x’s around building)
40 wall ball
400M Run (1.5x)
30 wall ball
200M Run (d/b middle of building-to end- to other end- back to middle of building)
20 wall ball
100M Run
10 wall ball
Cash Out – 25 butterfly sit-ups