WARM UP

Round 1 – :45 wall sit + 10 HR pushups + 5/5 side lunges
Round 2 – :45 wall sit + 10 KGSU + 5/5 active sampson
Round 3 – :45 wall sit + 10 superman + 5/5 rev. lunges

-then-

2 Rounds:

7/7 modified pistol squat
5/5 1/2 knee kb windmill

MOBILITY

:60/60 pigeon pose
:90 lying wall squat stretch

STRENGTH

A. Series – 4 Rounds:

• 5/4/4/3 back squats (115/155)
• 3 x’s through traveling box jumps
• rest :90

B. Series – 3 Rounds:

• 6/6 double kb front rack lunges
• 8 UH pull-ups
• 12 EZ curl bicep curls
• rest 1:00

CONDITIONING

EMOM x 18 Min

M1 – 12 db thrusters
M2 – 10 2-arm kb high pulls + 5/5 split jumps
M3 – 3 down back sprints