WARM UP

5 Min SMR

-then-

2 Rounds:

• 10.10. SL Bridges
• 10.10. bird dogs
• 5.5. sit-outs

STRENGTH

A. Series 5 Rounds:

• 15.12.10.8.6 bench press
• 10.10. RFE split squats
• rest :90

B. Series – 4 Rounds:

• 10.8.8.6. barbell front squats
• max push up bottom hold
• 10 DB chest flys
• 5.5. SA DB Rows
• 8.8. landmine rotations
• rest 1:00

CONDITIONING

AMRAP with time left

• 25 sit-ups
• 20 air squats
• 15 pushups
• 100M run