WARM UP

:30 Each Station x 4 Rounds

• #1 – singles
• #2 – cone side shuffles
• #3 – air squat – calf raise
• #4 – med ball sit-ups

MOBILITY

:60 tactical frog
:60/60 banded chest stretch

STRENGTH

A. Series: 4 Rounds

• 12/10/8/6 DB Chest Press
• 8 plyo push ups (hands elevated on bench for scaled)
• rest :90

B. Series: 3 Rounds

• 8/8 KB step ups
• 12 DB Squat – Hammer Curl
• 6 Barbell High Pulls
• 15 Skull Crushers
• rest :45

C. Series: 2-3 Rounds

• 15-20 Empty Bar Bicep Curls
• 15/15 SA DB Rows
• rest :30

METCON

EMOM x 12 Min:

• M1 – 8 burpees
• M2 – 15 Air Squats + 5 Pushups
• M3 – 20 Amer KBS