WARM UP

:30 Ea

• easy shuttle run
• pvc pass-throughs
• air squats
• medium shuttle run
• pvc around the head pass-throughs
• hr push-ups
• fast shuttle run
• pvc good-mornings
• side lunges

-then-

3 Rounds Empty Bar Warm-up:

• 5/5 SL RDL-HC
• 5 PC
• 5 PJ
• 5 FS
• rest 1:00

MOBILITY

• 2:00 t-spine ext. smr
• 1:00/1:00 smr lats
• 1:00/1:00 banded lat stretch
• 1:00 tactical frog

STRENGTH

A. Series – 5 Rounds:

• 1 warm-up set
• 2-2-2-2-2 racked push jerk
• rest :90

B. Series – EMOM x 12 Minutes:

• M1 – 5 hang squat cleans
• M2 – MAX push jerk until :30 mark

C. Series – 3 Rounds:

• 4/4 press in split
• 8/8 unilateral db bent-over rows
• 10 scap-pushups
• 15 med ball ab toss
• rest 1:00