WARM UP

• 10 hr pushups
• 10 supermans
• 10.10. high plank shoulder tap
• 10 windshield wipers
• 10.10. wide step mountain climbers
• 10 close grip pushups
• 10 crunches with feet up
• 10 total side lunges

MOBILITY

1:00 childs pose
1:00/1:00 couch stretch

STRENGTH CONDITIONING

A. E90 on 90 x 15 Minutes:

• M1 – 4 heavy deadlifts
• M2 – 1:00 rower sprint

REST 2:00

B. EMOM x 15 Minutes:

• M1 – 8 db curl + press
• M2 – 10 pullups
• M3 – singles until :40 mark

REST 2:00

C. E90 on 90 x 15 Minutes:

• M1 – 10 box jumps
• M2 – 100M sprint