WARM UP

(10 min)

20:10 x 4 (ea round)

• med ball foot taps + med ball slams
• rest :60
• air squat to med ball + med ball push ups
• rest :60

MOBILITY

(4 min)

:90/90 seated glute figure 4 (upright)
:60 Childs pose

STRENGTH

(24 min)

A. series: 4 Rounds

• 8 barbell thrusters
• 12 deficit push ups
• 20 plate OH sit-ups
• rest :60

B. series: 3 Rounds

• 5/5 heavy DB lunges
• 12 upright rows
• rest :30

METCON

(20-22 min)

13 Burpees

3 rounds – 100 singles + 7 pull ups + 5 kb squat cleans

13 burpees

2 rounds – 100 singles + 7 pull ups + 5 kb squat cleans

13 burpees

1 round – 100 singles + 7 pull ups + 5 kb squat cleans