WARM UP

:20/20 leg swings – side to side
:40 plank push ups

:20/20 leg swings – front to back
:40 air squat to calf raise

:20 high knees in place
:40 supermans

:20 pogo hops
:40 kgsu

+

800M Run (3x’s around building)

STRENGTH

A. Series: 4 Rounds

• 15 db strict OH press
• 12 sumo barbell deadlifts
• 20 plate sit-ups
• rest :60

B. Series: 4 Rounds

• 12.12. trx sprint starter lunges
• 10 feet elevated push ups
• 12 dbl kb skier swings
• 8.8. offset landmine floor to shoulder rotation
• rest :60

C. Series: 4 Rounds

• 15 oh db tri ext
• 10 bb squat-low curl-stand-lower
• 10 barbell upright rows
• 10.10. offset landmine RDLS
• rest :60