WARM UP

x2 Rounds:

• :60 rower
• 10 rotational push ups
• 100M jog
• :60 wall sit

-then-

:60 tactical frog stretch
:60 Childs pose
:30/:30 calve stretch

STRENGTH

A1. 4×12 Barbell Back Squats
A2. 10/10 Alt KB Strict Press
A3. 10/10 Lateral MB Wall Throw on 1/2 knee
A4. 15 TRX Inverted Rows
A5. 15 EZ Curl Bar bicep curls

*rest 1:00

B1. 3×10/10 BB Good Mornings
B2. 3×10 HR Push UPs

*Rest :30

CONDITIONING
*Get as far up the ladder as possible with time left

• 100M Sprint – 1.1.1.1.1.1….
• KB Goblet Squat – 5.6.7.8.9.10….
• Butterfly Sit-Ups – 5.6.7.8.9.10….