Chipper Warm-up

• 10 HR pushups
• 5/5 act. sampson
• 5/5 side plank w. leg raise
• 10 total side lunges
• 5 groiners
• 5/5 plank w. hip ext.
• 10 air squats
• 10/10/10 bent-over I’s, Y’s, T’s

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 rig lat stretch
1:00/1:00 rig calve stretch

STRENGTH

A. Series – 5 Rounds:

• 8 bench press
• 12 db rear delt flys
• rest 1:00

B. Sereis – 4 Rounds:

• 8 deadlifts
• 10 box jumps 0r db squat jumps
• 8/8 1/2 knee landmine rotation – switch legs after 8 full repetitions
• rest 1:00

C. Series – 3 Rounds:

• 10 double db bent-over rows – slow/controlled
• 30 seated banded speed lat pulldowns
• 20 SB stir the pot
• rest 1:00