WARM UP
6 Minute Sled Push Relay
- 2L
- everyone else wall-sit until turn
-then-
3 Rounds:
- 10.10. SL glute bridge
- 5.5. SL jump squats
- 20 long lever plank hand taps
MOBILITY
1:00/1:00 pvc shoulder stretch
:30 down dog cobra
1:00/1:00 1/2 knee hip flexor stretch
STRENGTH
A. Series:
- 8.8.6.6.4. push press
- 10 kb deficit pushups
- 12 med ball ab toss
- rest 1:00
B. Series – 3 Rounds:
- 10 double db rows
- 8 bb sumo DL HP
- 15 db oh tri-ext
- rest 1:00
CONDITIONING
- 1 mile run