WARM UP

2 Rounds:

200M Run
10 air squat to calf raise
10 plank pushups
10 banded rear delt flys

MOBILITY/FLEXIBILITY

1:00/1:00 Pigeon Pose
1:00 Childs Pose

STRENGTH

A. Series – 4 Rounds:

• 10 deadlifts
• 12 inverted bar rows
• 8 reverse med ball throws
• rest :90

B. Series – 3 Rounds:

• 2/2 TGU
• 15/15 DB rows
• 100M farmer carry
• rest 1:00

C. Series – 3 Rounds:

• 8/8 RFE split squats
• 15 empty barbell curls
• 15 slide board abs
• rest 1:00