WARM UP

30:15 x 4 Rounds:

• rower sprint
• kb goblet squats
• mountain climbers
• KGSU

MOBILITY

:30 pvc pass through
1:00/1:00 pvc FR stretch
1:00/1:00 couch stretch

STRENGTH

A. Series – 4 Rounds:

• 10 bb fs
• 8.8. ice skaters
• 10 deficit pushups
• rest 1:00

B. Series – 4 Rounds:

• 4 bench press
• 6.6. sa db row
• 8 bb curls
• rest :90

CONDITIONING

AMRAP w. time left

1.1.1.2.2.2.3.3.3.4.4.4…..keep adding 1 rep each round

• burpees
• situps
• down back sprints