WARM UP

30:10 x 3 Rounds Ea:

a. neg. push-ups + neg. air squats
rest 1:00
b. supermans + planks
rest 1:00

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 pigeon pose

STRENGTH

A. 3 Rounds:

*1 warmup set back squats

• 3 x 12 back squats
• 2L dbl. kb oh carry
• rest 1:00

B. 3 Rounds:

• 2L oh barbell lunges
• 15 ball leg curls w. tempo 3-1-3
• 8/8 2-step-side shuffle med ball lateral toss
• rest 1:00

C. 3 Rounds:

• 12 db chest press
• 10 db chest flys
• 15 box dips
• rest 1:00