WARM UP

EMOM x 12 Minutes:

• M1 – cone killers
• M2 – 15 KGSU
• M3 – 1L duck walk

-then-

3 Rounds:

• 5.5. SL bridges with foot on plate
• 20 plate hop overs
• 5 UH neg pullups (4-1-1)

MOBILITY

1:00 SMR upper back
1:00 Foam roller snow angels

STRENGTH

A. Series – 4 Rounds:

• 6 bench press
• 10 kneeling OH med ball throws
• 6 dbl kb clean + press
• 5.5. med ball rainbow slams
• rest 1:00

B. Series – 4 Rounds:

• 10 deadlifts
• 6.6. sa db rows
• 2L db lunges
• 5 box jumps/squat jumps
• rest 1:00

CONDITIONING

Every :30 1 DB sprint