WARM UP

(15 min)

Partner Row 1600M switching every 200M

-then-

3 Rounds Of:

15 banded OH press
15 banded back squats
2L Mini band lateral steps

MOBILITY

:30/30 fire hydrants
:60/60 pigeon pose
:60 childs pose

STRENGTH

(32 min)

A. Series – 4 Rounds:

• 5 back squats (110/145)
• 8 pull-ups
• 15 leg drops
• rest :90

B. Series – 3 Rounds:

• 8/8 heavy db lunges
• 6/6 SA DB drop lunge – push jerk
• 12 barbell skull crushers
• rest :60

CONDITIONING

Partner shuttle runs (4 lengths) with remaining time left

• 3 people in group
• must touch line at each turn
• clap partners hand when switching