WARM UP

(10 Min)

a) 2 min cal row
b) 200 singles
c) 200M sprint
d) 20 push ups + 20 sit ups + 20 air squats

MOBILITY

:60/60 couch stretch
:90 tactical frog
:90 Childs pose

STRENGTH

(45 min)

A. Series: 5 minutes to build to a heavy 2 rep sumo deadlift. Use that weight for a single deadlift of:

• E :30 on :30 for 12 Minutes Perform 1 Sumo Deadlift

B. Series: 4 Rounds

• 5/5 DB Hang Snatch
• 15 TRX Tri-Ext
• 10/10 1/2 kneeling lateral med ball/wall throw
• REST :60

C. Series: 3 Rounds

• 12 DB Hammer Curls
• 15 Hands Elevated on Bench Plyo Push Ups
• 20 DB Bentover Speed Rows