WARM UP

a. 2:00 rower
b. 200 singles
c. 200M sprint
d. 20 pushups + 20 situps + 20 total lunges

MOBILITY

:30 roll back v reach
:30/30 fire hydrants
:30 arm circles
:30 Egyptians

STRENGTH

A. Series:

• 8.8.6.6.4. bench press
• 20 banded speed chest press
• 8.8.6.6.4. UH barbell rows
• 20 banded speed rows
• rest :90

B. Series – 3 Rounds:

• 5.5. db hang snatch
• 15 trx tri-ext
• 10.10. 1/2 knee lateral ab toss
• rest 1:00

C. Series – 3 Rounds:

• 15 hands elevated plyo pushups
• 10 db oh tri-ext
• 1:00 hollow rock