WARM UP

3 Rounds:

1:00 rower
:30 bike/TM
1:00 singles
30 plate push (long way)

MOBILITY/FLEXIBILITY

:30 PVC pass throughs
1:00/1:00 adductor stretch
1:00/1:00 PVC FR stretch

STRENGTH ENDURANCE

A. E90 On 90 x 18 Minutes (4 rounds):

• M1 – 8 barbell hang squat cleans
• M2 – 10/10 alt. strict kb press
• M3 – 2L plate push (long way)

REST 3:00

B. Series:

• 4 Rounds: 10 renegade rows + 10 OH plate sit-ups
• rest 1:00 (after 4 rounds)
• 3 Rounds: 15 American KBS + 8 db squat jumps
• rest 1:00
• 2 Rounds: 7 devils press + 5/5 db lunges
• rest 1:00