WARM UP

SMR 
1:00/1:00 adductors
1:00/1:00 medial glutes
:90 tactical frog

STRENGTH

A. Back Squat
5×10
Rest :90

B. Every 2 Minutes For 12 Minutes Perform:

• 8/8 RFE split squats
• 10 kneeling med ball slams

C. Series

• 10/8/6/4/2 pull-ups
• 15 empty bar bicep curls

CONDITIONING

10 Minute AMRAP

• 7 burpees
• 15 sit-ups
• 200M Run