WARM UP

5 Minutes General Mobility

-then-

1:00/1:00 1/2 knee hip flexor stretch
1:00/1:00 banded lat stretch

STRENGTH

A. Series:

• 5.4.3.2.1. deadlifts
• 3.3. TGU
• :45 plank
• rest 1:00

B. Series – 3 Rounds:

• 5.5. SA DB jerk to drop lunge
• 8 UH pullups
• 10 OH MB throws – kneeling
• rest 1:00

CONDITIONING

6 RFT

• 10 cal rows
• 100 singles
• 9 db thrusters
• 6 turf width side shuffle
• 3 burpees