WARM UP

(EMOM x 7 Min)

• 1 down back sprint + 7 air squats

MOBILITY

:90 Childs pose
:30/30 fire hydrants
:60 bottom squat hold (shifting weight side-side)

STRENGTH

A. Series:

• 5/4/3/2/1 box squats (120/145)
• 5/5 ice skaters
• 8/8 standing lateral med ball wall throws
• rest :60

B. Series – 3 Rounds:

• 2L OH Plate lunges
• 15 inverted TRX rows
• 1L broad jumps
• 15 slide board leg curls
• rest :60

METCON

Get as far up the ladder as possible with time left with rep count:

1.1.1.1.1.2.2.2.2.2.3.3.3.3.3……keep going

• wall ball
• box jumps
• hand stand hold (in seconds)
• butterfly sit-ups
• American KBS