WARM UP

4 Rounds Each (20:10):

a) rower
rest 1:00
b) air squats + push-ups w. rotation
rest 1:00
c) down backs
rest 1:00

MOBILITY

1:00/1:00 banded front rack stretch
1:00/1:00 pigeon pose

STRENGTH

A. Series – 4 Rounds:

• 6/6 db snatch
• 10/10 lateral db step-up
• 12 hanging L raise
• rest 1:00

CONDITIONING

4 RFT

• 400M Run
• 15 BB Thrusters
• 12 Box Jump – Overs
• 9 Inverted Bar Rows