WARM UP

8 Rounds Of:

• 2L partner banded high knees
• 10 toe rock planks

MOBILITY

:90 tactical frog
:30/30 fire hydrants
:30 roll back to v-reach

STRENGTH

A. Series – 4 Rounds

• 6 back pause squats w. tempo 3-3-1
• 10 feet elevated push-ups
• 8/8 SA db rows
• rest :60

B. Series – 3 Rounds

• 10/10 RFE split squats
• 12 bench hip thrusts
• 15 db rear delt flys
• 20 + monsterband tri-ext
• rest :30

C. Series – 3 Rounds

• 10-15 db hammer curls
• 8 upright rows
• max hand stand hold
• 8/8 SA kb oh sit-up
• rest NA