WARM UP

• 10 HR pushups
• 10 alt. Sampson
• 10 supermans
• 10/10 long lever plank hand taps
• 10 windshield wipers
• 10/10 wide step mountain climbers
• 10 close grip pushups
• 10 crunches with feet up
• 10 total side lunges

MOBILITY

:60 Childs pose
:60/60 upright fig. 4 glute stretch

STRENGTH CONDITIONING

A. EMOM x 14 Min

• M1 – 8 barbell front squats
• M2 – 50 singles

REST 3:00

B. EMOM x 14 Min

• M1 – 12 KB DBL Cleans
• M2 – Row until :30 mark

REST 3:00

C. EMOM x 14 Min

• M1 – 8 over the box jumps
• M2 – 3 down back sprints