WARM UP

EMOM x 12 Min

• M1 – 3 down back sprints (building in intensity each round)
• M2 – singles until :40 mark

-then-

2 Rounds Of:

• 15 air squats
• 5 walkout plank to pushup
• 10 KGSU

MOBILITY

:60/60 calve stretch
:90 tactical frog
:60/60 t-spine/shoulder floor trace

STRENGTH

A. Series – EMonM x 10 Min

• M1 – 10 no stop back squats
• M2 – 10 American KBS

Rest 2:00

B. Series – 4 Rounds:

• b1. 8/8 barbell front rack lunges (55/65)
• b2. 10 barbell strict OH press
• b3. 20+ banded tricep extensions
• b4. 15 slide board leg curls
• rest 1:00

CONDITIONING

20 burpees 🙂