WARM UP

(16 min)

:60 singles + 4 x’s ladder high knees + 5 air squats + 5 HR pushups
:60 singles + 4 x’s ladder icky shuffle + 5 air squats + 5 HR pushups
:60 singles + 4 x’s ladder lateral high knees (2/2) + 5 KGSU + 5 supermans
:60 singles + 4 x’s ladder wide-outs + 5 KGSU + 5 supermans

MOBILITY

:60/60 pigeon pose
:60 down dog cobra
:60 Childs pose

STRENGTH

(38 min)

A. Series: 

• 5/5/3/3/3 box/back squats (115/135)
• 10 db squat jumps
• 10/10 – 1/2 knee lateral med ball throw
• rest :60

B. Series: EMOM x 18 min (6 rounds)

• M1 – 5/5 alt. db snatch + 5/5 split lunge jumps
• M2 – 5/5 SA db thruster + 5 down dog pushups
• M3 – 20 plate sit-ups