WARM UP

(12 min)

:30 (outside)

• jumping jacks
• 50M jog
• active sampson (in place)
• 50M jog
• curbside mountain climbers
• 50M jog
• alt. lateral lunges
• 50M jog

-then-

3 Rounds Of (inside):

• 15 banded squats
• 15 banded good mornings
• 15 monster band rows – bent-over

MOBILITY

:30/30 rig chest stretch
:30/30 rig lat stretch
:30/30 rig calve stretch

STRENGTH

A. Series – 4 Rounds:

• 12.10.10.8. Bench Press
• 8.8. 1/2 knee kb windmill press – or – 1/2 knee kb windmill
• 10 db rear delt flys
• rest 1:00

B. Series – 3 Rounds:

• 4.4. SA DB snatch
• 10.10. SA DB Rows
• 1L DB FR Lunges
• rest 1:00

C. Series – 3 Rounds:

• 15 hollow rocks
• MMF close grip pushups
• 30 plate Russian twists
• 10 db hammer curls
• rest as needed