WARM UP

:30 Go’s
jumping jacks
active spiderman
singles
down dog pushups
side lunges
singles
wide-outs
active sampson
singles
wide step mountain climbers
air squats
singles

+

Partner Row =         1200M (switching every 100M)

MOBILITY

:60/60 calve stretch
:60/60 pigeon pose

STRENGTH

A. Series – 4 Rounds:

• 12/10/8/6 bench press (80/130)
• 6/6 sa kb clean-squat-press
• 10 slide board abs
• rest 1:00

B. Series – 3 Rounds:

• 12 deficit deadlifts
• 4/4 sa db snatch
• 30 – 1/2 kneeling banded lat speed pulls
• rest 1:00

C. Series – 2-3 Rounds:

• EZ curl 21’s
• max muscle failure (MMF) bench dips
• rest :45