WARM UP

:90/90 SMR IT Band
2L lateral walking IT Band stretch
2L traveling air squats
2L active sampson

STRENGTH

*perform 1 warmup set of your choice of A series

A. Series – Member Ladder Choice

• option 1 – Deadlifts (2-4-6-8-10-12-10-8-6-4-2): heaviest set 1st, decreasing weight until reach 12 reps then increasing weight until reach 2 reps
•                   – Renegade Row, burpee, curl, press (2-2-2-2-2-2-2-2-2-2-2)
•                   – Rest 1:00
• option 2 – Back Squats (2-4-6-8-10-12-10-8-6-4-2)
•                    – Renegade Row, burpee, curl, press (2-2-2-2-2-2-2-2-2-2-2)
•                    – Rest 1:00

B. Series – Auxiliary – 3 Rounds:

• 8/8 SL KB RDL
• 12 slide board leg curls
• 15 db rear delt flys
• 10 barbell bicep curls
• no rest

CONDITIONING

4 RFT

400M Run
7/7 low to high plate chops
7 burpees