WARM UP

20:10 x 4 Rounds:

• jumping jacks + air squats

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 rig lat stretch

STRENGTH

A. Series:

• 4.4.3.3.2. Bench Press
• 10 med ball ab toss
• rest :90

B. Series – 4 Rounds:

• 5.5. sa db push jerk
• 6-8 plyo push ups
• 12 dbl kb rdl
• 10.10. med ball sl raise + crunch
• rest 1:00

C. Series – 3 Rounds:

• 10 dbl kb high pulls
• mmf dbl monster band rows (fixed to rig)
• 8.8. standing landmine rotation
• 15 bench dips
• rest 1:00