WARM UP

5 Min Sled Push Relay

-then-

1:00/1:00 banded chest stretch
1:00/1:00 banded lat stretch

STRENGTH

A. Series:

• 5.5.3.3.1. bench press
• 10 bent-over UH db rows
• :30 heavy db hold
• rest :90

B. Series – 3 Rounds:

• 15 db chest flys
• MMF banded tri-ext
• 12 db lateral raises
• rest 1:00

CONDITIONING

E90 On 90 x 18 Minutes:

• M1 – 10 wall ball + 10 HR pushups
• M2 – 100M MB run
• M3 – 20 med ball sit ups