Warm Up

3 Rounds (9 min)

• d/b lateral mini band walk
• d/b F:B mini band walks
• 30s prone mini band plank & reach (mini band around both forearms)

-then x 4(12 min)-

p1: 30s rower

p2: 30s tm run

p3: 30s side shuffle

p4: 30s wall sit

-then-

• 90s Tactical frog
• 60s/60s Soleus stretch

Strength #1

(push/pull x4 rounds: 15 min)

a1. 15 barbell squats

a2. 10-12 nordic hamstring curls

a3. 5 squat jumps

*rest while partner works

Strength #2

(push/pull 10 min amrap)

b1. 8/8 sa db jerk

b2. 12/12 sa db rows off benches

b3. 3-5 perfect push ups

Strength #2

(w. time left)

c1. 6-12 45lb plate strict sit ups

c2. 6/6 – use same plate with arms @ 45 degrees – reverse lunges

c3. oh farmer carry – 2 lengths