Warm Up

(20-25 min)

2 Rounds of :20s

• roll back – v – reach
• fire hydrants (L/R)
• wide step mountain climbers
• down dog cobra
• groiners
• wide outs

-then-

2 Rounds of Booty Bands

:30 clamshells (L/R)

:30 supine banded SL press (L/R)

:30 banded squats

:30 banded good mornings

-then-

3 Rounds of Core Warm Up

• 20/20 banded chops
• 20 kgsu
• 20 supermans

STRENGTH

EMOMx20 

M1: 4 barbell hang clean to push jerk + 10 Air Squats

M2: OH Plate lunge until 40s mark

M3: 8 Pull ups

M4: 10 push ups + box jumps until 40s mark

CONDITIONING

12 minute AMRAP

• partner you-go-I-go banded sprints – 4 lengths
• 15 partner sit ups
• 10 med ball slams