WARM UP

5 Minutes General Mobility

-then-

2 Rounds:

• 10/10/10 bent over db I’s, Y’s, T’s
• 1:00 plank
• 1:00 singles

STRENGTH

A. E2MOM x 20 Minutes:

• M1 – 5 drop deadlifts + 3/3 heavy renegade rows
• M2 – 6 pull-ups + 10 med ball slams

B. Series – 3 Rounds:

• 8/8 barbell rev. lunges
• 10 dbl kb high pull
• 8 EZ curl bicep curls
• rest 1:00

C. Series – 3 Rounds:

• 25 banded speed rows
• 10 bench hyper extensions
• 8-10 db hammer curls
• 10/10 lateral med ball throws
• minimal rest