WARM UP

Line Drills = :30 sec

• 1-2 + 10 air squats + 5/5 high knee grab in place
• 1-3 + 10 down dog pushups + 5/5 dynamic quad in place
• 1-4 + 10 kgsu + 5/5 open gate in place
• 2-3 + 10 plank pushups + 5/5 close gate in place

-then-

EMOM x 10 Minutes:

• M1 – goblet squat hold 20 sec + 5 HR pushups
• M2 – max inverted rows/trx/ring rows until 40 sec mark

STRENGTH

A. Series – 3 Rounds:

• 15 db chest press (STAY IN ORDER – start in waves)
• 12 db curl + press
• 9 close grip pushups
• rest :90

B. Series – “Circuit” For 16 minutes:

• 1/1 Turkish Get Ups
• 8 KB Goblet Squats
• 6/6 Heavy SA DB Rows
• Heavy Sled Push – 1 Length
• Broad Jumps – 1 Length

CONDITIONING

10 Minute AMRAP – You Go I Go

• 1 down back sprint
• 10 sit-ups

*P1 performs 1 down back sprint, then P2 performs 1 down back sprint. P1 performs 10 sit-ups, then P2 performs 10 sit-ups. And so on….