WARM UP

1:00 slow row + 1L bear crawl + 1L crab walk
1:00 medium row + 1L act. sampson + 1L active spiderman
1:00 fast row + 1L lunge – knee grab + 1L traveling air squats

MOBILITY

1:00/1:00 couch stretch
:30 pvc OHS
:30 pvc pass throughs

STRENGTH

A. EMOM X 20 Min

M1 – 6 barbell hang power snatch
M2 – 10 DB squat jump + 5 strict feet on box pushups
M3 – 8/8 DB front rack lunges
M4 – 15 BB curls

REST 3:00

B. Series – 3 Rounds:

• 10 UH pull-ups
• 20 banded upright rows
• 15 med ball wall ab toss
• rest 1:00

CONDITIONING

Partner 100M shuttle run x 8 Each partner