WARM UP
7 Rounds:
cone killers (x5 cones)
7 leg drops
5 down dog pushups
-then-
Glute Bridge Challenge
MOBILITY
:60/60 couch stretch
:60/60 lying figure 4
STRENGTH
A. Series – 4 Rounds:
- 2 Bench Press
- rest :90
B. Series – push pull #1 x 4 Rounds:
- 4 barbell hang clean + push jerk
- 2 deadlifts
- rest :90
C. Series – push pull #2 x 3 Rounds:
- 6 DB Chest press
- 5 UH barbell rows
- 20 banded pull-overs
- rest :60
METCON
3-4 Rounds x 1:00 ea station – clock does not stop
1:00 – mini band (ankles) flutter kicks
1:00 – wall sits
1:00 – plate Russian twists
1:00 – plate push turf width