WARM UP

5 Minutes Of:

• 2L side shuffle
• 20 jumping jacks
• 5 down dog pushups
• 1L lunges

-then-

1:00/1:00 banded chest stretch
1:00 Childs pose

STRENGTH

A. Series:

• 12.10.8.6 bench press
• 8 double kb squat cleans
• rest :90

B. Series – 3 Rounds:

• 12-15 seated L db press
• 10 feet elevated pushups
• 30 banded low row
• 15.15. side plank crunches
• rest :30

C. Series – 3 Rounds:

• 8.8. db step up – lateral raise
• 10.10. SL kb RDL
• :45 v-sit hold
• rest 1:00

CONDITIONING

20:15 x 5 Rounds

• high knees in place
• kgsu