WARM UP

8 Minutes Of:

2L empty sled push – walk behind
2L ladder high knees
8 box jumps
:30 hard row
15 KBS

MOBILITY

:90/90 SMR calfs
:60 tactical frog
:60/60 calf stretch

STRENGTH

(43 min)

A. Series – 5 Rounds:

• 5 back pause squats w. tempo 3-3-1 (95/125)
• 12 bench hip thrusts
• rest :90

B. Series – 3 Rounds:

• 6/6 DB snatch
• 10 kb deficit pushups
• 8/8 RFE split squats to db hammer curl
• rest :60

C. Series – 3 Rounds:

• 12 UH pull-ups
• 8 upright rows
• 15 db oh tricep extension
• rest :60