WARM UP

EMOM x 6 Minutes:

• 3 shuttle runs

-then-

2 Rounds:

• 10 monster band front squats
• 10 monster band OH press
• 10 monster band upright rows

MOBILITY

:90/90 SMR calves
1:00/1:00 calve stretch

STRENGTH

A. Push – Pull – 4 Rounds:

• 6 bench press
• 12 renegade rows
• rest :90

B. Upper – Lower – 15 Minutes Of:

• 6-8 seated L barbell floor overhead press
• 2L heavy sled push
• 15 jam ball slams
• 10 db jump squats

CONDITIONING

Buy In = 10 shuttle runs

21-15-9

• wall ball
• American KBS
• butterfly sit-ups

Cash Out = 10 shuttle runs