WARM UP

a. 2 min row/bike or run
rest 1:00
b. :30 Ea – act. spiderman, sampson, down dog push ups, alt. bw lunges
rest 1:00
c. everyone together – 20:10 x 8 min:

• light shuttle run + line drill (1-2)

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 pvc shoulder capsule stretch
:30 pvc pass-throughs

STRENGTH

A. Series – 4 Rounds:

• 8 bench press
• 6.6. 1/2 knee kb strict press
• 4 plyo pushups
• rest :90

B. Series – 3 Rounds:

• 10 bb upright rows
• 15 db skull crushers
• 20 db lat raises
• :30 hollow hold
• rest 1:00

C. Series – 2-3 Rounds:

• 1:00 wall sits
• 1:00 butterfly sit-ups
• 1:00 bird dogs