WARM UP

20:10 x 3 Rounds Each:

• a. stork stance hold (r) + kgsu – roll – over – superman -roll – back and repeat + stork stance hold (l)
• rest 1:00 after 3 rounds
• b. side plank (r) + bottom squat hold + side plank (l)

MOBILITY

1:00/1:00 pvc shoulder stretch
1:00 Childs pose

STRENGTH

A. Series:

• bench press – 1st round 1:00, 2nd round :45, 3rd round :30, 4th round :15
• 8.8. kb windmills
• rest 1:00

B. Series – 4 Rounds:

• 10.8.8.6. seated L bb floor press
• 8 pullups
• 10 db curls
• 15 mb jump slams
• rest 1:00

CONDITIONING

10 Minute AMRAP

• 5 db clean + press
• 2 down backs
• 5 db sdhp
• 2 down backs
• 5 bent over db rows
• 2 down backs