WARM UP

2 Rounds:

• 15 glute bridges
• 15 air squats
• 10.10. alt side lunges

MOBILITY

:90 tactical frog
1:00/1:00 1/2 knee hip flexor stretch

STRENGTH

A. Series – 5 Rounds:

• 5.5.5.3.1. back squats
• 8 box jumps
• rest 2:00

B. Series – 3 Rounds:

• 6.6. bb rev lunges
• 5 bent over bar rows
• 8.8. sa kb sit-ups
• rest 1:00

CONDITIONING

15 Minute AMRAP

• 100 singles
• 10 pullups
• 10 bb curls
• 10 butterfly sit-ups