WARM UP

3 Rounds:

• 1:00 TM run
• 1:00 banded good mornings
• 1:00 rower sprint
• 1:00 alt. side lunges

MOBILITY

• 1:00/1:00 1/2 knee hip flexor stretch
• 1:00/1:00 lying figure 4
• 1:00/1:00 calve stretch

STRENGTH

A. Series – 4 Rounds:

• 6 back squats
• 12 slide board leg curls
• 2L dbl KB OH carry
• rest 1:00

B. Series – 4 Rounds:

• 12.10.8.6. deadlifts
• 6.6. SA DB Row
• 12 DB pullovers
• rest 1:00

C. Series – 3 – 4 Rounds:

• 1L Heavy DB lunges
• 15 db rear delt flys
• 20.20. SA monster band rows (fixed to rig)
• :30/:30 side plank
• rest 1:00