WARM UP

2 Rounds:
15 monster band squats
10 Russian pushups
5 Heavy KBS

MOBILITY/FLEXIBILITY

2L active sampson
2L external hip rotation
:60/60 pigeon pose
:60 Childs pose

STRENGTH

A. Series:

• A1. 8/8/6/6/4 back squats (175/125)
• A2. 10/10 speed skaters
• rest 2:00

B. Series – 12 Minutes Of:

• B1. 8-10 seated L floor db OH press
• B2. 8 deadlifts
• B3. 10 med ball jumps slams
• rest as needed

C. Series – 12 Minutes Of:

• C1. 8/8 SA DB Row
• C2. 15 kneeling OH med ball throws
• C3. 8/8 SA DB hang high pull
• C4. 12 OH DB Tri-Ext.
• rest as needed

CONDITIONING

EMOM x 8 Minutes:

• 4 down back sprints