WARM UP

User choice Cardio = 400M Run or 500M Row

+ 3 Rounds:
10 HR Pushups
10 KBS
10 Jack knives

MOBILITY

:30/30 fire hydrants
:30 roll back to v-reach
:90 tactical frog

STRENGTH

(42 min…ish)

A. Series – 4 Rounds (+ 1 warm up set)

• 3 box back squats with tempo 3-1-1
• 10/10 – 1/2 knee lateral med ball wall throw
• rest :90

B. Series – 4 Rounds:

• 6/6 barbell rev. lunges
• 5/5 db drop lunge to SA push jerk
• :20 banded high knees – band fixed to rig
• rest :60

C. Series – 3/4 Rounds:

• 10/10 db bench/box step-ups
• 5/5 kb lateral lunge to bottoms up press
• 8 db pull-overs
• rest :30