WARM UP

5 minute sled push relay

-then-

:90/90 t-spine floor trace
1:00/1:00 lat stretch
1:00/1:00 1/2 knee hip flexor stretch

STRENGTH

A. Series – 4 Rounds:

• 5.5. sa db snatch
• 5 neg. pushups
• 12.12. lateral med ball wall throw
• rest :90

B. Series – 3 Rounds:

• 6.6. sa db drop lunge + jerk
• 8 barbell sumo DL HP
• 20 quick kb Russian slam twists
• rest :90

C. Series – 3 Rounds:

• 12 db lateral raises
• 15 db skull crushers
• MMF box dips
• rest 1:00