WARM UP

6 Minutes Of:

• 2 shuttle runs
• 4.4. kb 1/2 knee windmill
• 10 KGSU

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 pvc shoulder stretch

STRENGTH

A. Series – 5 Rounds:

• 8 bench press
• 6 UH pullups
• 10.10. standing lateral med ball toss
• rest 1:00

B. Series – 3 Rounds:

• 8.8. seated L SA KB floor press
• 10 double db hang high pull
• 10 bar skull crushers
• rest 1:00

CONDITIONING

3×3 Minute AMRAPS

• 5.5. SA DB snatch
• 7 push ups
• 9 sit-ups

*Rest 2:00 between AMRAPS