WARM UP

5 Minute “You-Go-I-Go” Shuttle Run

-then-

10.10.10. bw bent-over I’s, Y’s, T’s
5.5. act. sampson
10 plank push-ups
5.5. side-lunges
10 kgsu

STRENGTH

A. Push vs. Pull:

• 5.4.3.2.1. bench press
• 6 bent-over bar rows
• rest 2:00

B. 3 Rounds:

• 6-8 plyo push-ups
• 10 db hang high pull
• 20 banded tri-ext
• rest 1:00

C. Strength Endurance – 30:15 x 4 Rounds:

• sa db thruster – R
• sa db thruster – L
• 1/2 knee kb windmill – R
• 1/2 knee kb windmill – L
• kb Russian twists