Warm Up x 2

• 5/5 each direction Fire Hydrants
• 5/5 Wide step mountain climbers
• 10 roll back – v – reach
• 20 wide outs
• 2L lateral mini band steps

-then-

• 60s Childs pose
• 60s Tactical frog stretch

STRENGTH

A. 4 Rounds:

• 12 DB Chest Press
• 15 DB Chest Fly on Ball
• 10 DB OH Tri-Ext.
• rest :90

B. EMOM x 30 Minutes:

• M1 – 6 DB hang clean + press + 4 Negative Pushups
• M2 – 10 DB thrusters
• M3 – bike sprint until :30
• M4 – 14 total DB front – side raises
• M5 – 15 jackknives
• M6 – rower sprint until :30