WARM UP

:30 Ea

• walkout plank & reach
• act. sampson
• air squat – calf raise
• star plank – R
• star plank – L
• heel step walk
• side lunges
• plank pushups
• jumping jacks
• rev. lunges

MOBILITY

:60/60 chest stretch on rig
:60/60 TOWEL front rack stretch in 1/2 knee position

STRENGTH

A. Series – 4 Rounds

• 6 bench press (90/140)
• 15 double kb deadlifts
• rest :90

B. Series – 3 Rounds

• 8 barbell hang clean to strict press
• 6 negative inverted bar rows (4-1-1)
• 12 OH db tri-ext
• rest 1:00

CONDITIONING

:30 Go’s

• Med ball box step-ups
• slide board body saw
• echo bike
• box jumps
• crunches w. feet up
• rower
• deadlifts (85/115)
• med ball ab toss-wall
• sled push
• wall ball
• trx knee tucks – prone
• sled drag