WARM UP

4 Rounds:

• 200m jog
• :10 hollow rock
• 10 air squats
• :20 side planks – L/R
• 10 press ups

MOBILITY

:90 tactical frog
:30/30 low back stretch

STRENGTH

A. E90 on 90 x 5 Rounds:

• M1 – 10 back squats
• M2 – 8 double kb snatch + 6.6. ice skaters
• M3 – 10 slide board leg curls + :10 bottom pushup hold
• M4 – 20 sit-ups

B. 3 Rounds:

• 10 double db high pull
• 8 barbell curls
• 6 UH pullups
• rest 1:00