WARM UP

:30 Ea
active sampson
down dog cobra
jumping jacks
alt. RDL
wide-outs

MOBILITY

:60/60 pigeon pose
:60 Childs pose

STRENGTH

A. Series:

• 12/10/8/6 bench press
• 10 DB chest flys
• rest :90

B. Series – 3 Rounds:

• 4 deadlifts (115/185)
• max UH pullups
• 6/6 db step-ups to rev. lunges
• rest :60

C. Series – EMOM x 6 Min:

• M1 – kb goblet squat hold 20 sec + 5 pushups
• M2 – max sit-ups in 45 sec

METCON

EMOM x 16 Min (switch each minute)

• M1 – 30s rower
• M2 – 3 lengths plate push (turf width)
• M3 – 50-75 singles
• M4 – 30s down/back sprints (on rubber flooring in-front of rig)