WARM UP

Chipper:
1L act. sampson
1L traveling air squats
20 wide-outs
1L inch worms
1L alt. side lunges
20 KBS
1L forward moving groiners
1L traveling RDL
20 HR push ups

MOBILITY

:60/60 couch stretch
:60/60 upright/seated glutei fig. 4

STRENGTH

A. Series – E2MonM x 14 minutes:

• 5 power cleans + 3 front squats + 1 push jerk

B. Series – 3 Rounds:

• 10 No Stop At Top Back Squats (95/135)
• 10 box jumps
• 2L heavy sled push
• rest 2:00

CONDITIONING

Chipper

50 air squats
50 push ups
50 crunches with feet up
50 total body weight lunges
30 air squats
30 push ups
30 crunches w. feet up
30 total body weight lunges
10 step ups per leg
10 bench dips
10 lengths shuttle run
10/10 side plank leg lifts