WARM UP

(14 min)

2 Groups
a) 2 Min Cal Row/Bike
b) 1 big block run

-then-

30:15 x 4 Rounds (everyone together)

• med ball cleans + air squat to calf raise

MOBILITY

:90 Childs Pose
:60/60 Pigeon Pose

STRENGTH

(30 min)

A series: Strength Ladder

A1. Sumo Deadlifts – 12.10.8.6.4.2.4.6.8.10.12
A2. Seated L Floor Press – 2.4.6.8.10.12.10.8.6.4.2
A3. 10 DB lateral Raises
A4. 10 fixed barbell to rig tricep extensions
*rest as little as possible

B. Series: E2Mon2M for 6 Rounds

• 6 Front Squats + 10 Heavy KBS

CONDITIONING

(12 min)

30:15 x 4 Rounds

• tire flips
• kb front rack hold
• curb dips
• jumping jacks