WARM UP

a. 2 min cal row
-rest :60
b. :30 active spiderman, active sampson, down dog push ups, alt bw lunges
-rest :60
c. everyone together: 20:10 x 8 min

• light shuttle run + line drill 1-2

MOBILITY

:60/60 banded pec stretch
:60/60 dowel front rack stretch
:30 pvc pass throughs

STRENGTH

A. Series: 4 Rounds

• 8 Bench Press
• 30 banded UH speed rows
• rest :90

B. Series: 4 Rounds

• 10 Pullups
• 12-15 Ring Rows
• 40 Seated Plate Ab Twists
• rest :60

CONDITIONING

Amrap with time left:

• 100M Run
• 100M OH Plate Farmer Carry
• 15 DB Front Squat