WARM UP

2 Rounds (1 Min Ea):

• singles
• empty sled push
• wall sits
• KGSU
• side lunges
• rower

MOBILITY/FLEXIBILITY

1:00/1:00 couch stretch
1:00/1:00 lying figure 4

STRENGTH

A. Series – 5 Rounds:

• 6 deadlifts
• 10 dbl kb cleans
• :30/:30 side planks
• rest :90

B. Series – 3 Rounds:

• 8/8 db step ups
• 15 db pull-overs
• 10 barbell curls
• rest 1:00

C. Series – 3 Rounds:

• 8.8. DB Rows
• 10.10. Alt. DB Curls
• 12 KB Good Mornings
• Rest :30