Core Warm Up

X3 

• 15/15 Banded Chops
• 10/10 Banded SL Raise – Pull over
• 15 ab mat situps

Stretch

• 90s Tactical Frog
• 60 sec Down Dog to Cobra

Strength #1

4 Rounds 

a1. 20 barbell squats

a2. 15/15 SA DB rows off benches

a3. 10 slide board abs

Strength #2

3 Rounds 

b1. 10/10 DB rev. lunges off plate

b2. 10/10 SA KB Clean Press

METCON

Every 30 seconds for 6 minutes perform:

• 5 MB Burpee slams
• 5 tuck jumps