WARM UP

4 Rounds:

• a. x3 ladder high knees to 4L turf width side shuffle to sprint to end of turf
• b. 20 KGSU
• c. 200M row
• d. 20 American KBS + 15 air squats

MOBILITY

1:00 pvc pass throughs
1:00/1:00 pvc shoulder stretch

STRENGTH

A. Series:

• 6.6.4.4.2. barbell strict press
• 5 plyo push ups
• 10.10. SL KB RDL
• rest 1:00

B. Series – 3-4 Rounds:

• 8 db chest press
• 10 bb sumo DL HP
• 15 trx tri-ext
• 20.20. mermaid sit-ups
• rest 0